We are doing a HERO wod for Remembrance day.   What we’ve actually decided to do is a Week of Hero Wods to honour the fallen soldiers and first Responders.  We will be doing 3  Canadian HERO wods this week: Jennifer, Nutts and Ship.  Yes it’s going to be a tough week but you will have to dig deep and do it.   Remember the men and women who have lost their lives. I know everyone has a special someone who was killed in the line of duty.  Remember.

Monday: Jennifer

Hero WOD: Jennifer

26 minutes
10 pull-ups
15 kettlebell swings, 1.5 pood
20 box jumps (24 inch box)

wednesday: NUTTS

Hero WOD: Nutts
WOD Type: For Time

10 handstand push-ups
15 deadlifts (250 pounds)
25 box jumps (30 inch box)
50 pull-ups
100 wallballs (20 pounds, 10 inch target)
200 double-unders
Bike 1 KM or run 400 metres

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.

Saturday – SHIP

SHIP hero wod

9 Rounds For Time
7 Squat Cleans (185/135 lb)
8 Burpee Box Jumps (36/30 in)

Canadian Forces Sgt. Prescott Shipway, 36, of Esterhazy, Saskatchewan, Canada, assigned to the 2nd Battalion, Princess Patricia’s Canadian Light Infantry, based in Shilo, Manitoba, Canada, was killed on Sept. 7, 2008, by a roadside bomb in Kandahar Province, Afghanistan.

He is survived by his wife, DeeDee; son, Hayden; and daughter, Rowan.

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