Friday 12-27-13

 In WODs

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.

Warm Up

Coach’s Choice

Skills

Handstand Push Up

Pull Up

WOD

“Nutts”
For time:
10 Handstand push-ups
250/205 pound Deadlift, 15 reps
25 Box jumps, 30/24 inch box
50 Pull-ups
100 Wallball shots, 20/14 pounds, 10′/9′
200 Double-unders
Run 400 meters with a 45lb/35lb plate

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Travel WOD

The 12 Days of Christmas – Travel Style
 
Do each exercise in order.. just like the song.
 
**1 then  2, 1 then 3, 2, 1 and so on until your last round of all movements.
The numbers represent both the order and the number of reps**
 
1 – handstand push up
2 – pistols
3 – tuck jumps
4 – 4 count mountain climbers
5 – push up
6 – 4 count flutterkicks
7 – superman
8 – jumping lunges
9 – burpees
10 – hollow rock
11 – situp
12 – squats
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