Daily WOD

Friday Night Mash Squad


Hero 8:30am

Yoga 9am


For time:
10 Handstand push-ups
15 Deadlift 250/170
25 Box jumps 30/24
50 Pull-ups
100 Wallball shots 20/14
200 Double-unders
Run 400 meters with a 45lb plate/25

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.


  1. Sammy 21:50rx
    Mairs 28:14rx
    Dan 28:38
    Wendy 31:18
    Nicole 33:13rx
    Tia 26:26rx
    Chris 20:16rx
    Heather 29:01
    Shawn 18:43rx

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