Thursday, January 14, 2016

Friday - WOD 14 - Hero WOD (for Ryan W.)

There is no greater honor than being able to be part of the success of our country. Our gym has been fortunate to be able to train a future defender of America. Ryan W. is shipping off to be part of the greatest army in the world...... the US Army!
Sabrina, Dena, and Dwain have been working with Ryan in the zombie class. So most of you guys have never met him. However, I have heard nothing but awesome things about the great person that he is.

Let's honor Ryan by doing one of the best Hero WODs out there.

After a good group warm up:

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

*This WOD can be scaled to meet any level of athlete. Work with your coach to scale this WOD so that is meets your current needs

This WOD is named after 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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