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Benchmark WoD for January 18th, 2017

And in honor CPO Nate Hardy but also our Coach James’ birthday, one of his favorites!  Mine too!

Warm up: 3 in 3
Light KBS

WoD: “Nate” 20’ AMRAP

2 Muscle-ups A) 2 Bar MUs or 6 C2B b) 6 Pull-ups b) 3 Pull-ups / Ring Rows
4 Handstand Push-ups a) 4 @ 1 Ab mat ROM b) 4 Downward Dog
8 KBS (2.0 pd / 1.5 pd) a) 1.5/1.0 b) 1.0/.75

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.

MOB: Roll Posterior Chain and Lats / Lax Shoulders

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