Warm-up
Sign into Wodify and spend 2 minutes in Z1
Then, 3 rounds
5 strict pull-ups or ring rows
10 push-ups or 5 ring dips
10 Russian KBS
:20 HS hold
Mobility
Group mobility session
Skill
The ring muscle up
WOD
“Nate”
20 min AMRAP
2 muscle-ups
4 HSPU’s
8 KBS (70/53#)(53/35#)
January 6, 1993, Josh Hardy lost his battle to brain cancer. 15 years later, Chief Petty Officer Nate Hardy was killed February 4th, 2008 during combat operations in Iraq.
Today we celebrate the lives of these two by completing the hero WOD, “Nate”.
Hero WOD, so even when scaling it’s going to be nasty. Its a push, a pull and a hinge. So when you go to scale, simply find a really hard push, and really hard pull and then swing a KB. But reps go up slightly for the scaled versions.
4 C2B/pull-ups/ring rows
8 push-ups/HSPU’s on a box/ring dips
8 KBS
