WOD: NUTS... skills class at 3:00pm. Group work out at 4:00pm

Sunday                                                                                     

Warm up: jog 800 meters - jump rope

Skill:deadlifts, thrusters,press

WOD

(scalable)
"Nuts"
For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box 9
50 Pull-ups
100 Wallball shots, 20 pounds, 10'
200 Double-unders
Run 400 meters with a 45lb plate


Rimma- jumping on 9" box jumps.





not for time


Athletes:
Rim:
Shan (SLW):
SW:RX

Shannon- doing 24" box jumps- her first 24" box jumps!!


Scaled for Rim and SLW:

SLW: row 500 meters instead of run, 65lb deadlift, 100 sit ups instead of double unders 9" box jumps, push press instead handstand push ups, 100 thrusters in stead of wall balls

RIM: row 500 meters instead of run, 65lb deadlift, 100 sit ups instead of double unders 9" box jumps, push press instead handstand push ups, 100 thrusters in stead of wall balls




Get started class
Jacob: not for time