Pre WOD:
Front Squat
3 sets of 6 reps @ 82% of 1 RM
WOD:
Nutts: (Fitness Level Benchmark: Long)
For time:
10 Handstand Push-ups
15 Deadlifts, 115/80 kg, (250/175 lbs)
25 Box Jumps, 30/24 in
50 Pull-ups
100 Wall Balls, 9/6 kg (20/14 lbs)
200 Double Unders
400 m Plate Run, 20/15 kg (45/35
lbs)
Cap 28 min
Post WOD:
3 sets*12 Bent Over Barbell Row (RIR 2)
3 set*Front Lever Progression:
Level 3: Tucked Front Lever
Level 1-2: Banded Lat Pulldown