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MONDAY 20210322

Warm-up

10 Banded Passthru
10 Banded Good Mornings
10 Banded Pull-thrus
10 Banded Pull-aparts (Crossbody/diagonal)
10 Banded Face Pulls
Banded Shoulder Distraction Stretch
10 Spiderman Stretches w/reach
10 90/90 Hip Switches
10 Bird Dogs
10 Dead Bugs
20 Heel Walk Steps
20 Toe Walk Steps


FITNESS 20210322

For time:
15 L Seated Presses (35-40#, 20-25#)
20 Russian KBS (70/53#)
25 Box Step ups (24/20″) or 50 Plate Hops (45/35#)
50 Ring Rows
75  Wallball shots (16/12#)
40/30 Cal on Bike
Run 400 meters with a Med Ball (16/12#)

* 28 Minute Cap

Scoring: Time


PERFORMANCE 20210322

“NUTTS”
For Time:
• 10 Handstand push-ups
• 250/175 pound Deadlift, 15 reps
• 25 Box jumps, 30/24 inch box
• 50 Pull-ups
• 100 Wallball shots, 20/14 pounds, 10/9′
• 200 Double-unders
• Run 400 meters with a 45lb/35lb plate

* 28 Minute Time Cap

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.

Scoring: Time


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