Wednesday, 11 December 2013

WARM UP
• 15 minutes - Coach's choice of dynamic warm up either prior to, or incorporating, multiple rounds of the following movements:
1) Strict Pull Ups x 5 (use a spotter)
2) Tuck L-Hang x 10 seconds (use a spotter)
3) Kettlebell Swings x 10, 16/12kg

CONDITIONING
"Nutts"
15 Deadlifts, 250/175#
25 Box Jumps, 30/24”
100 Wall Balls, 20/14#
400m Run with Plate, 45/25#
** 30-minute time limit. **

• From www.crossfit.com on May 28, 2010:  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.