WOD Thursday 12/1/11

Strength:

   OFF


Conditioning:

   "Nutts" - This is a CrossFit Main Site Hero WOD dedicated to the memory of Lieutenant Andrew Richard Nuttal, of the Canadian Light Infantry, who was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay on December 23, 2009. RIP Brother.

   "Nutts"
   10 Handstand Pushups
   15 Deadlift (250# for men/ 175# for women)
   25 Box Jumps (30"/ 24")
   50 Pull ups
   100 Wall ball
   200 Double Under
   400m run with a 45#/ 25# plate


   Intermediate:
   10 Handstand Pushups
   15 Deadlift (205# for men/ 145# for women)
   25 Box Jumps (24"/ 20")
   50 Pull ups or Jumping Pull ups
   100 Wall ball
   200 Double Under or Tuck jumps
   400m run with a 25#/ 10# plate


   Beginner:
   10 Pushups
   15 Deadlift (155# for men/ 105# for women)
   25 Box Jumps (24"/ 20")
   35 Pull ups or Jumping Pull ups
   50 Wall ball
   100 Double Under or Tuck jumps
   400m run


   Novice
   10 Pushups
   15 Deadlift (115# for men/ 80# for women)
   20 Box Jumps (20"/ 16")
   30 Pull ups or Jumping Pull ups
   40 Wall ball
   50 Double Under or Tuck jumps
   400m run


WOD DEMO w David Charbonneau - Most Wallballs, Double Unders, and the Run are edited out





Post Times to Comments