WOD – Saturday 4/7

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”.

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

Group mobility session

20 min AMRAP
2 muscle ups
4 HSPU’s
8 KBS (70/53#)(53/35#)
Hero WOD, so even when scaling its going to be nasty. Its a push, a pull and a hinge. So when people go to scale they simply find a really hard push, ad 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

Start typing and press Enter to search