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Monday May 14 2018

WOD:

Nate

Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

FORMAT:

  • Each round should be FAST and under two minutes. Scale accordingly to maintain high intensity throughout!

SCALING:

  • Muscle Ups
    • Perform 2-3 “pulls” and 2-3 “pushes” in place of the Muscle Ups
      • Pulls:
        • Chest to Bar Pull-ups
        • Regular Pull-ups
        • Ring Rows
      • Pushes:
        • Ring Dips
        • Push-ups
  • Handstand Push-ups
    • If you attended Coach Dave’s Handstand Push-up clinic, scale accordingly
    • Perform one of these in place of Handstand Push-ups
      • Handstand Push-up Attempts / Negatives
      • Dumbbell Shoulder Press
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