WOD - Friday, 5.22.2015

Gina and Matt had their baby today!  Welcome to the party Emma Rose -- 8.2 lb and 20 inches

Gina and Matt had their baby today!  Welcome to the party Emma Rose -- 8.2 lb and 20 inches

Make sure to signup for Memorial Day Murph this Monday.  Heats START at 9AM.

HERO WOD FRIDAY

"Nutts"

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.

For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10′
200 Double-unders
Run 400 meters with a 45lb plate

FITNESS (11AM)

WARMUP
Dyamic warm up. 400m run, rest the same amout of time it took to run. 4x

8 min EMOM of 5 to 8 strict pull ups

3 RFT: 200m run, 10 burpees, 15 pull ups, 20 box jumps, sit ups