TESTING TESTING 678

Competition Class

Strength

Skills&Drills

OLYMPIC WEIGHTLIFTING

A) 3 Muscle Clean + 10 sec FS hold
3 x 3 + 1
B) Power Clean & Jerk
Work to a heavy single
C) Clean Pull
105 of today's best/2x4

GYMNASTICS

3 Rounds:
TEST
3min AMRAP
Strict HSPU

TEST
1min AMRAP
Kipping HSPU
Rest 1min
1min AMRAP
Kipping HSPU
Rest 1min
1min AMRAP
Kipping HSPU

LOWER STRENGTH

E5M20M
7 Front Squats immediately into
13 Back Squats
All 4 sets @ 61%

MetCon

Nutts

For time:
10 HSPU
15 Deadlifts 275/185
25 Box Jumps 30/24
50 Pull-ups
100 Wall Balls 20/14
200 Double Unders
400m Run w/ Plate 45/35

Coaches Notes

Hey Team, Hero WOD Wednesday is in honour of Lieutenant Andrew Nuttall.

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.

– Eric Barber

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