The base gym will be open holiday hours today (0900-1800 I think), so no 0530 class this morning.  If one of our coaches will be there in the AM, we will post about it here and on Facebook.  If not, please feel free to accomplish this Hero WOD on your own.

WOD:

“Nutts” 

For Time:

10 Handstand push-ups
15 Deadlifts (250/175)
25 Box jumps (30/24)
50 Pull-ups
100 Wallballs (20/14)
200 Double-unders
Run 400 meters with a 45lb plate

pic courtesy of C Street Barbell.  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.

Scaling Options:

HSPU – Wall Walks(get nose to touch wall), if fail out, seated DB OH press – AHAP

DL – as needed(75% of 1RM)

BJ – 20/16

Pull ups – ring rows

WB (14/10)

DUs- 2:1 SU

Plate run – 25#

X-tra:

Roll. Out. Everything.

Hi five two people!