WOD:

#team nate

AMRAP 20

2 Muscle Ups (Ring or Bar) **Dont worry see below if no muscle ups…yet:)

4 Handstand Pushups

8 KettleBell Swings (70/53lbs)

Athletes will complete a full round before switching.  

Can do individually if desired but remember Thursdays are ment to be active-ish rest days

Scaled version:

AMRAP 20

4 Strict Pull-ups/Pullups or Ring Rows

8 Push-ups 

12 Kettlebell Swings (70/53)

Hero WOD Nate in honor of 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.

CASHOUT:

#bruh

1-3 Sets

100 Meter KB Carry (One KB Pressed Overhead the other in Farmer Carry – at 50m turnaround switch pressing and kb arms) 

20 Close Grip Dumbbell Floor Presses 

30 Low Banded Rows