#herowod

#redfriday

Skill/Strength: L-sits/Strict Press

EMOM x 8

Odd: 10 sec L-sit, 10 sec rest, 10 sec L-sit

Even: 4 Strict Press @60%

 

WOD A: “Nutts”

30m Time Cap

 

10 HSPUs

15 Dead lifts 250/175

25 Box Jumps 30/24

50 Pull Ups (scaled options: Jumping Pull Ups, banded, ring rows)

100 Wall Balls 20/14

200 Double Unders (600 Singles)

400m Run w Med ball (20#/14#) 

(400m run = 1 rep if you start the run within time cap, 2 reps if you finish the run within time cap)

 

402 total reps

 

Score is time to complete, or reps completed in time cap.

 

Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia's Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.

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