The Port
Our annual tradition of participating in the Nate WOD Challenge is here! We complete this Hero WOD once a year as we remember local Chief Petty Officer Nate Hardy, who was killed during combat operations in Iraq on February 4th, 2008. This WOD is also an opportunity for our gym community to give back to an amazing cause. The money we raise (as well as other gyms across the country) during the Nate WOD Challenge goes to One Summit, a non-profit organization with a mission of building resilience in kids battling cancer through experiential learning and 1:1 mentorship with the U.S. Navy Seals.
Here’s how YOU can help:
Given that “Nate” is an AMRAP, we ask that members choose a dollar amount per round they complete in the workout, to donate to our team’s fundraising page. You can also donate a specific amount of your choosing, and every little bit should help us reach or go over what we put together last year! Your participation means a lot, to a lot of people.
To donate use this link: https://support.onesummit.org/team/339010
Or you can give cash, a check (made out to The Port), or we can charge your account for your donation. If those options work better for you please message Sophie or talk to her in person.
Please let us know if you have any questions!
In addition, if anyone can’t make it to class tomorrow but would still like to participate, you can! We have until March 4th to complete the workout and enter our donations.
Warm-up
2 Rounds w/ a Band:
8 Dislocates
8 Behind the Neck Pull-Aparts
8 Push-Aparts (Elbows in)
8 Straight Arm Raises
:20 HS Hold
+ 3 Rounds:
6 Ring Rows
:10 Support Hold
3 Ring Dip Negatives
6 Push-Ups
6 Kettlebell Swings
Skill
8-10 min to work on Ring Muscle-Ups and Handstand Push-Ups
WOD
“Nate”
20-Minute AMRAP of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
To Modify:
4 Hard Pull (4 ring rows, 4 kipping c2b, 4 strict pull-ups)
8 Hard Push (8 db strict press, 8 box HSPU, 8 push-ups)
8 KBS
