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.
Context: Mental Toughness – Really push yourself on every round due to how short the workout is and because of the forced rests.
Strength: 7 x 1 Front Squat or front box squat 2 of 13 (7 sets of 1 rep at 75-85% of max front squat – 55-65% if you are box squatting, same weight with each set)
Super Set: 7 x 3 strict handstand push up for depth (or progression)
Metabolic Conditioning: “Nutts”
10 handstand push-ups
15 deadlifts (Health: 125lb / Athletic: 175lb* / Performance: 250lb)
25 box jumps (Health: 20" / Athletic: 24"* / Performance: 30")
50 pull-ups* (Health: 50 jumping pull-ups)
100 wall balls (Health: 10lb to 8' / Athletic: 14lb to 9'* / Performance: 20lb to 10")
200 double Unders (Health: 500 SU / Athletic: 100 DU including attempts / Performance: 200 DU*)
400m bumper plate run (Health: 15lb / Athletic: 35lb* / Performance: 45lb)
*Women’s “Performance” weights and reps (Rx)
Team Version: 1 person working at a time, share everything, both run together sharing a single bumper
Scaling Guide: 15 - 25 minutes
Compare to: BTWB Hero WOD
Coaching Tips: This workout has some higher reps of higher-difficulty movements. Take your time on everything and move smart and efficiently.
Optional ‘Cash Out’ or Hypertrophy: 15 sit ups, 10 wall ball, 4 minutes, OR 3 sets of 15 single arm bench press in a superset with 15 banded good mornings