Workout 9.5.14

Nickname: Catch me Wodin Dirty

Main – CrossFit

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Cloud 9 Crossfit Warmup (No Measure)

2 Rounds:
200m run or 250m row
10 OH Squats with PVC pipe
10 AB Mat Situps
10 Iron Crosses
10 Pushups
10 Scorpions
10 Pullups
25 Double Unders

WOD

Partner Wod…Teams of 2 or 3. Each member must INDIVIDUALLY complete Nutts in it’s entirety! You may work together simultaneously and scale differently.

Only Rule…Every time any one of the teammates takes a rest in the middle of a set (ex: resting after 13 DL) the member must yell “NUTTS!” and the whole team must complete 5 burpees on the spot. You are not penalized for doing burpees in the middle of a set 🙂

You’re score is the time it takes the slowest person to complete.

Nutts (Time)

10 Handstand Push-ups
15 Deadlifts, 250#
25 Box Jumps, 30″
50 Pull-ups
100 Wall-Ball Shots, 20#
200 Double-Unders
400m Run with a 45# Plate

Feature Video

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