Warm up:
Run or row 500 meters
Then, 3 rounds of:
10 shoulder stretch with pvc pipe
10 supine ring pull ups
10 GHD sit ups
10 good mornings
10 squats
WOD:
"Nutts"
10 handstand push ups
15 deadlifts (250/160)
25 box jumps (30/24)
50 pull ups
100 wall balls (20/14)
200 double unders
Run 400 meters with plate (45/25)
For time.
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.
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