WOD:
“Nutts”
For time:
10 Handstand push-ups
15 Deadlifts (m:250/f:175)
25 Box jumps (30″/26″)
50 Pull-ups
100 Wallball shots (20/14)
200 Double-unders
Run 400 meters with a plate (45/25)
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Compare to 101219 at CFI.
SCALES:
Gold
10 HSPUs w/1 abmat or kipping
15 Deadlifts (225/155)
25 Box jumps (28″/24″)
40 Pull-ups
75 Wallball shots (20/14)
150 Double-unders
400m run with a plate (45/25)
Silver
5 Wall walks
10 Deadlifts (185/130)
20 Box jumps (24″/20″)
30 Pullups (Band assisted)
50 Wallball shots (14/10)
100 Double-unders or Singles
200m run with a plate (45/25)
Bronze
3 Wall walks
10 Deadlifts (165/120)
15 Box jumps or step-ups (20″/18″)
20 Pullups (Band assisted)
30 Wallball shots (10/8)
50 Singles
200m run with a plate (25/10)
WARM-UP:
Group dynamics
Then,
Perform 10 reps of each movement to be used in the WOD