Note: This Friday we are closing 1 hour early due to a special event. Last class will be 5:30pm – 6:30pm.

Strength / Skillwork

None today. Do a longer warm-up for Nate. Work on progressions for M/Us and HSPUs.

WOD

“Nate“

20:00 AMRAP of:

2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell swings 70#/55#

Be smart! Don’t overdo it on the gymnastics movements. Stop if those start to get shaky or iffy.

Chief Petty Officer Nate Hardy was killed Sunday February 4th, 2008 during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

Elements

Most will do Elements today. Nate is a pretty advanced Hero WOD.

20:00 AMRAP of:
10 Push-ups
10 Ring Dips
10 Pull-ups
10 KBS 55/35

Rx+ – As written
Rx – As follows:
10 Knee Push-ups
10 Box Dips
10 Ring Rows
10 KBS 35/25#