Warm-up/Skill- Tabata (9 stations instead of 8): Alternate DU’s, light thrusters, Mtn. climbers
WOD -20 Min AMRAP
“NOOKIE” Hero Wod 20 Min AMRAP
7 Squat Cleans (95/65)
7 Push Press
7 Back Squats
200 meter Run
Dedicated to Richard Nookie Darnell from Torquay, who died in a Lynx helicopter crash during a search and rescue mission to save the lives of others on 8th December 2004. He was serving on HMS Portland as a leading aircraft mechanic and winch-man. He had already been deployed twice on operations with HMS Portland, and in 1998 he was honored for bravery with the Boyd Trophy while serving on HMS Iron Duke after saving a life during a search and rescue. The WOD’s 200 meter run is about 1 lap around the HMS Portland.
