We have been asked by CrossFit 3D to programme in a new Hero WOD “Nicola”.

4 rounds;
6 deadlift (125kg/90kg)
800m run
10 toes to bar
14 box jump (24″/20″)
16 kettle bell swing (24kg/16kg)
23 press up

at 10:03 rest one minute holding the kettle bell

PC Nicola Hughes lived in Diggle, Oldham with her mother.
She joined Greater Manchester Police (GMP) in 2009, serving all three years with the Tameside division.
Her mother Susan said she died “doing the job she loved”.


http://www.nwpbf.org/ Charity page

1 Comment

  1. 27:23 @100kg DL

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