Strength
Back Squat 1x1
12:00-15:00
Heavy Single Back Squat
WOD
"June Carter"
15:00 AMRAP
2 Muscle Ups (Scale 2x Chest to Bar)
2 Back Squats 185#/125#
30ft Handstand Walk (15 feet out and back) (Scale 2 Wall Walks)
*Add 2 reps to the muscle-ups and squats every round
WOD
"Tony"
4 Rounds For Time:
5 Muscle Ups
9 Power Cleans 135#/95#
30 Air Squats
Cash Out 87 Double Unders
Strength
Turkish Get-Ups
5 x 2 reps (each side)
*Use a weight that is challenging but allows for good form throughout reps
Strength
Power Clean 5-3-1
Every 1:00 (5:00) 5 Power Cleans (50-55%)(Singles)
-rest 1:00-
Every 1:00 (5:00) 3 Power Cleans (60-65%)(Singles)
-rest 1:00-
Every 30 seconds (5:00) 1 Power Cleans (70-75%)
WOD
"Tony"
4 Rounds For Time:
5 Muscle Ups
9 Power Cleans 135#/95#
30 Air Squats
Cash Out 87 Double Unders
WOD
“Nate”
20 min AMRAP
2 Muscle Ups (Scale 6 pull ups)
4 Handstand Push-ups
8 Kettlebell Swings 70#/55#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday, February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.
