Warm up: 3 in 3
Light KBS
Sit-ups
Push-ups
WoD: “Nate” 20’ AMRAP
2 Muscle-ups A) 2 Bar MUs or 6 C2B b) 6 Pull-ups / 6 Ring Dips b) 3 Pull-ups / 3 Ring dips OR Banded 6/6 c) 6 Ring Rows / 6 Bench Dips
4 Handstand Push-ups a) 4 @ 1 Ab mat ROM b) 4 Banded c) 4 Box
8 KBS (2.0pd / 1.5 pd) a) 1.5/1.0 b) 1.0/.75 c) < b
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