In teams of 2:
20 Hand Stand Push Ups (modification: to abmat or box HSPU)
30 Deadlifts (250/175)
50 Box Jumps (24/20)
200 Wall Balls (20/14)
400 Double Unders (modification: 600 single unders)
400m Plated Run (45/25, each person)
40 minute cap
*1 person rests, while the other works. Split reps up evenly.
For today’s workout, try to do smaller unbroken sets.
Example: 10-15 wall balls, 25-50 double unders depending on skill level.
Below is a write up from CrossFit Syndicate describing the significance of a Hero WOD and also a write up of the hero we are honoring today. I have changed up the reps to make it partner friendly.
A CrossFit Hero WOD is designed to honor a fallen Hero, to give yourself a reality check and to put you into a level of suck that brings this whole thing back into perspective. A CrossFit Hero WOD is not meant to be an everyday training regimen, nor should it be. These workouts are nasty, and for good reason, they take you to a place that you may never have been before. A level of suck that is indescribable to most that have never been there, and when its over you should feel accomplished not because of the time on the board, but the fact that you finished, the fact that you put it all out there to honor a fallen Hero.
So today, as we hit this workout, I want us to all sit back and look at the big picture. Take a second to think about why we are doing this, then give this workout everything you have. It will be tough, it will be grueling, but in the end I promise you will be proud of what just went down.
“Courage is not the absence of fear, but the judgement that something else is more important than fear”
The CrossFit Hero WOD we are going to be doing today is called “Nutts”. Here is a little bit on Lieutenant Andrew Richard Nuttall.
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.