Wednesday: Nutts, Michael, & Hero WOD’s

Wednesday: Nutts, Michael, & Hero WOD’s

Wednesday: Nutts, Michael, & Hero WOD’s

– “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.”

 

-“In honor of Navy Lieutenant Michael McGreevy 30 of Portville NY who was killed in Afghanistan June 28.

With heavy hearts we offer our prayers and condolences to his wife Laura and 14-month-old daughter Molly.

The price of freedom and its worth is found in Michael’s passing. The debt owed to Michael and his family can never be repaid but only honored by remembering Michael and remaining free.”

Wednesday’s Training: 

5 Minutes On 3 Minutes Off

 

1.

7 cal airdyne

5 push ups

 

2.

3x burpees

10x walking lunge steps

 

3.

7 cal row

5 v-ups

‘Michael’ – 3 Rounds for time

  • 800m run
  • 50x Back Ext
  • 50x Sit ups

‘Michael’ – 3 Rounds for time

  • 800m run
  • 50x Back Ext
  • 50x Sit ups

‘Nutts’ – for time:

  • 10 Handstand push-ups
  • 15 Deadlift (250/165#)
  • 25 Box jumps (30″/24″)
  • 50 Pull-ups
  • 100 Wallball shots  20/14#
  • 200 Double-unders
  • Run 400 meters with a 45/25 lb plate