Saturday's WOD

Warm-up

40m Karakoe steps

20m High steps

20m Backward lunges

20m Alt. foot slap

20m Broad jumps

10 Wallball shots

10 Pull-ups

20 Kettlebell deadlifts

Stretching and discussing class for the day

Strength/Skill

Get ready for WOD.  Warm-up box jump, deadlift, and pull-up.

WOD

"Nutts"

For time:


10 Handstand push-ups


15 Deadlift (250/165)

25 Box jumps (30/24)

50 Pull-ups


100 Wallball shots (20/14)

200 Double-unders


Run (as fast as you can) 400 meters with a 45/25 lb plate

Sub for run is 400m Row on a 10 damper.

Recovery

Short Stretching and Mobility Sequence