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Wednesday 141231

30
Dec

Wednesday 141231

Schedule Reminder:  We will be operating under Holiday/Weekend hours today.  There will be an 8:30 and 9:45 am class available.  Come in and get in the last WOD before the New Year.  This WOD is a Surge tradition that we haven’t been able to perform the last couple of years, so come out and help us renew this New Years Eve Tradition. 

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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