Skill/Strength: L-Sit/OHS

2-3 sets of OHS warm up

10 min EMOM

Odd: OHS 5 reps @ 60%

Even: 10 sec L-Sit, 10 sec rest, 10 sec L-sit

 

WOD: Hero WOD “Nutts”

30m Time Cap

10 HSPUs

15 Dead lifts 250/175 (S1: 205/145, S2: 185/125, S3: 135/95)

25 Box Jumps 30/24 (S1: 24/20, S2: 20/12)

50 Pull Ups (may use bands or ring rows 1:1)

100 Wall Balls 10/9, 20#/14#

200 Double Unders (600 Singles)

400m Run w Med ball (20#/14#) 

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