Monday 19 December 2011

Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

Warm up

Run 800m

Russian gymnastic warm up – day 1

Upper-body pressing (3sets):
Handstands
Ring push-ups x5
Tripod/frog stand x 10 seconds

Legs (3 Sets):
Overhead squats x10 reps
Kettlebell deadlifts x10 reps

WOD - Nate

AMRAP 20min of:

2 Muscle ups
4 Handstand push ups
8 Kettlebell swings, 20kg

Scale:

If you can't do muscle ups do 3 x ring pull ups and 3 x ring dips per 1 x muscle up instead.