9.28.17 Workout




👬👭Tomorrow is Bring a Friend Thrusday!!!👭👬


1) Gymnastics Recess
15 min:
Technique/scale/progression work for Handstands, Dips and/or Pistols


2) Conditioning
“Team Nate”
AMRAP 20: 
2 Muscle-ups 
4 Handstand Push-ups 
8 Kettlebell Swings (70/53)

Alternate movements option: 
4 Strict Pull-ups 
8 Push-ups 
12 Kettlebell Swings (70/53 for members)(53/35 for guests)

Athletes will complete a full round before switching

Working together to tackle a team version of the Hero WOD, “Nate”. Chief Petty Officer Nate Hardy was killed Sunday February 4th, 2008, during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.