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8/29/12; Wednesday

Back squat: 5 (75%) x 3 (85%) x 1 (95%)
[%’s are based off of 90% of 1RM]
 
Then, EMOM for 7 min: 3 back squats at weight of last round above
Then, on 7:00, do 1 min max rep pushups
 
Immediately following pushups, WOD:
“Annie”:
50-40-30-20-10:
double-unders (4x singles)
situps

8/28/2012; Tuesday

 WOD:
12 min amrap:
7 front squats (95/65)
12 kb swings (53/35)
200m run

8/27/2012; Monday

Shoulder press: 5 x 3 x 1
 
WOD:
5 rounds for time:
5 c2b pullups
5 ring dips
10 box jumps (36″/30″)
20 OHS (95/65)

 

8/25/2012; Saturday 9am

Partner WOD:
400m partner run w/ 35lb kb
100 kb swings (35lb)
100 box jumps
 400m partner run w/ 35lb kb
100 kb swings (35lb)
100 parallette jumps
400m partner run w/ 35lb kb

8/25/2012; Saturday Hero WOD

“Nutts”
 for time:
10 HSPU
15 deadlifts (250/175)
25 box jumps (30/24)
50 pullups
100 wall ball shots (20/14), 10′ target
200 double-unders
400m run with plate (45/25)
 

LtAndrewNuttall_th.jpg

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.Information provided by CrossFit.com: http://www.crossfit.com/mt-archive2/005448.html