Make sure to signup for Memorial Day Murph this Monday. Heats START at 9AM.
HERO WOD FRIDAY
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.
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
100 Wallball shots, 20 pounds, 10′
Run 400 meters with a 45lb plate
Dyamic warm up. 400m run, rest the same amout of time it took to run. 4x
8 min EMOM of 5 to 8 strict pull ups
3 RFT: 200m run, 10 burpees, 15 pull ups, 20 box jumps, sit ups