Hero WOD time. Time to get in, put the work in for a fallen soldier who gave the ultimate sacrifice. Sore, tired, too early, too late, hungry, whatever, nothing is a reasonable excuse here. Get in, do the work. This one is special.

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.

 

HERO FRIDAY

BootCamp Sprint

1. “Nutts”, BootCamp Style

10 Push-ups
15 KB Deadlift 70/53
25 Jumping Squats
50 Jumping Pull-Ups
75 Wall Ball 14/10
100 Singles
Run 200m holding 45/35 plate

CrossFit

HERO WOD: “Nutts” : 30 Minute Time Cap

– Your goal should be to finish this workout, NOT to do it RX or close to it. Its a lot of work and skills. Be Smart!

10 Handstand Push-ups
15 Deadlift 250/185
25 Box Jumps 24/20 (full stand)
50 Pull-Ups
100 Wall Ball 20/14
200 Double Unders
Run 400m carrying plate 45/35

Scale appropriately. Your coaches will go through and teach each movement and go over scales.

The Program

1. “Nutts”

2. 20 Minute Running Clock
Min 1-10 : 2 Split jerk EOM
11-20 : 1 FS HSPU + 50′ HS Walk + 1 FSHSPU EOM
– can be used as skill session for FS HSPU or HS Walk

3. 21-15-9
GHD Situps w Medball 20/14
GHD Hip Extensions MB behind head
Sotts Press 45/35
Walking RDL (alternating) 70/53 KB each hand