11.11.14 - Amoskeag

11.11.14

Main – WOD

Nate
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.

Female KB is 53#

Warm-up

Metcon (No Measure)

3 Rounds

5 Push Ups

7 Box Jumps

9 Light KB Swings

Mobility

Overhead Pos, Dip/Catch (Pec) Moblity, Hip Openers… (Brad.. do your worst to us today)

Muscle Up School! (~15 Min)

Rings Support -> Ring Dip -> False Grip -> Muscle Up Transition -> Attempts (Spotted or otherwise). Good luck!!

Metcon

Nate (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings, 70#

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