Hero WOD: Nutts

Happy 4th of July!

Hero WOD “Nutts”
c/o CrossFit.com

For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
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

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.

american-flag-fireworks

“If you haven’t risked coming home under the flag, don’t you dare stand on it!” ~ Anonymous


3 Responses to “Hero WOD: Nutts”

  1. Southpaw

    25:08 (15 # seated db press, dl 135, 18in step up, RR, push press 15 x 60 then 10 x 40, 100 singles on the right leg only, 400 m db farmers carry 15#).

    Protecting the left knee. Thanks Grace for the creativity!

    WALKED 5 K post WOD in honor of July 4.

    Great work everyone!

  2. Eileen

    30:00; Standing DB presses(20#); DL(115#); 20″ box jumps; RR pulls; WBs(10#); 220 singles; run, no weight.