Friday 9-13-13

 In WODs

Warm Up

CrossFit Warm Up 3×15


Muscle Ups



2omin. AMRAP

2 Muscle Ups

4 Handstand Push Ups

8 KB Swings (70/53)

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.


Travel WOD

20 minute AMRAP
(as many rounds as possible)
9 pushup
11 lunges
20 squats
1 burpee
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