Warm Up: – Rowing intervals
Skills: – 5 sets in 15 min: Rest 1 min between
Max rep ring dips
Max rep sit & press @ 20/14
WOD: – For Time:
200 DU / 300 SU
75 back squats @ 115/85
4th of July HERO WOD
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 WOD – “Nutts”
For time:
10 Handstand push-ups
15 Deadlift @ 250
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10′
200 Double-unders
Run 400 meters with a 45lb plate
