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Thursday, December 31, 2015

31
Dec

Thursday, December 31, 2015

Schedule Reminder: Class times today 5:15, 8:30 and 9:45

New Years day: Closed

Make sure to have warm cloths with you.

Essentials

Strength/Skill:
Warm Up: 

  • Dynamic Warm Up

Strength:

Skill:

WOD:
For Time: 

  • 10 DB Shoulder Press
  • 15 Deadlift
  • 20 Box Jump
  • 25 Pull Ups
  • 50 Wall Ball
  • 75 Double Unders (x2 Singles)
  • 400m Run with Plate
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up: 

  • Dynamic Warm Up

Strength:

Skill:

WOD:
“Nutts” 

Andrew Nuttall

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.

For Time:

  • 10 Handstand Push Ups
  • 15 Deadlifts 250/170
  • 25 Box Jump 30/24
  • 50 Pull Ups
  • 100 Wall Ball 20/14
  • 200 Double Unders
  • 400m Run with Plate 45/25
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up: 

  • Dynamic Warm Up

Strength:

3 Sets: (Perform After WOD)

  • Staggered Feet Good Mornings x 6-8 ea.
  • GHD Sit Ups x 15

Skill:

WOD:
“Nutts” 

Andrew Nuttall
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.

For Time:

  • 10 Handstand Push Ups
  • 15 Deadlifts 250/170
  • 25 Box Jump 30/24
  • 50 Pull Ups
  • 100 Wall Ball 20/14
  • 200 Double Unders
  • 400m Run with Plate 45/25
Additional:
  • 10 Minutes Mobility

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