140702 ~ A Hero WOD on a Wednesday?? That's Nutts!!!

So I bet you thought you would be deadlifting today???  I have decided to modify our max out schedule for the week due to the impact that a 1RM deadlift would have on your 1RM  Backsquat on Friday.  Our 1RM deadlift will return next Wednesday July 9th,

Keeping with the Canada Day Theme,,,it's time to shake up the programming and run one of the few Canadian Hero WODs.  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.


EMOM x 10 min. alternating:

a. ME Unbroken Strict HSPU (Max 12)

 b. ME Unbroken Strict ring dip (Max 12)

**If 12 unbroken reps is easy, complete movements at a deficit**



For time:

10 Handstand push-ups

15 Deadlift (250/205)

25 Box jumps (30/24")

100 Wallballs (20/14#)

200 Double-unders

Run 400m with a (45/25#) plate


5 Rounds:

10 Hollow Rolls

30 Hollow Rocks

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