HERO WoD for November 7th, 2013

Day 45 of the CFD Burpee Challenge

Warm-up: Review and warm-up movements  WoD goes off at 15 minutes after.

WoD: “Nutts” For time (45 minute cap)

10 Handstand push-ups a) 2 Abmats ROM b) Bands c) Box
15 Deadlift (250/175) a) 225/155 b) 185/130 c) < b
25 Box jumps (30/24) a/b) 24/20 c) < b
50 Pull-ups a) light bands b) other bands c) ring rows
100 WBS (10/9) (20/14) a) 14/12 b) 12/10 c) < b
200 Double-unders
Run 400 meters with a plate (45/25) a) 35/20 b) 25/15 c) Just run!

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.

MOB: Roll it all

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