181321 - FYF - Hero WOD “Nutts”

QOTD - Weekend Plans?

WARM UP - 200m Plate Run
40 DU or Singles
10 Push Ups
10 EB Deadlifts
10 EB Bent Over Row
10 Box Step Ups with Wallball
10 Wallball Squats

MOBILIZE - Sprinters Lunge with Reach

COACH PREP - Perform each movement in order
Build up your deadlift

WOD -
(A: Competitor) / (B: Performance)
FOR TIME
10 Handstand Push Ups
15 Deadlifts 250/175
25 Box Jumps 30/24
50 Pull Ups
100 Wallballs
200 Double Unders
400m Run with Plate 45/35

(C: Fitness)
10 Strict DB Press
15 Deadlifts 205/125
25 Box Jumps 24/20 or Step Ups
50 Banded Pull Ups
100 Wallballs
200 Single Unders
400m Run with Plate 25/15