Today you will have your option of HERO WOD’s to choose from…. There will be a 30min time cap on BOTH workouts and you can decide if you would like to complete it as a ‘partner WOD’ or on your own.
If you choose to do a partner WOD, remember, ONE partner works at a time and you can split it up however you like except for the run on WOD 2 – BOTH must run together.
HERO WOD “SHIP”
7 Squat Clean (185/125)
8 Burpeee Box Jump (36/30)
*scale weights & boxes as necessary
*RX = jump up & step down
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”
15 Deadlift (250/165)
25 Box Jump (30/24)
50 Pull Up
100 Wall Ball (20/14)
400m Run w/plate (45/25)
*scale weights & box as necessary
DU sub = 400 singles or 75 attempts