Saturday, 11 November, 2017

Big dynamic joint warm-up + stretch

Review WOD movements and scaling options.
Give athletes 6-8+ mins to warm-up deadlift to working weight and prep for other movements.
Stagger start in waves separated by 2-3 mins.

Choose to either tackle the hero WOD “Nutts” by yourself or with a partner.

For Time:
10 Handstand push-ups
15 Deadlifts 250/175lb
25 Box jumps 30/24″
50 Pull-ups
100 Wallballs 20/14lb
200 Double-unders
400m Run with a 45/25lb plate

— OR —

Complete For Time with a partner, one person works at a time, divide reps as evenly as possible:
20 Handstand push-ups
30 Deadlifts 250/175lb
40 Box jumps 30/24″
80 Pull-ups
150 Wallballs 20/14lb
300 Double-unders
400m Run with a 45/25lb plate (take it in turns to hold plate)

“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.”