Monday 09/11/2023

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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.

Monday 02/07/2022

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MONDAY

WOD
“ALTERNATE” 
AMRAP 20:
2 Rounds of "Nate"
200 Meter Row

1 Round of "Nate" =
2 Strict Dips (Rx+ = Ring Muscle Ups)
4 Hand Release Push Ups (Rx+ = Handstand Push Ups)
8 Kettlebell Swings (70/53)
*Score = Total Rounds + Reps
*1 Round = 2 Rounds of "Nate" + 200m Row
*100m Row = 1 Rep