Wednesday, September 18, 2013

Thursday, 19 September


SKILL:
OHS
5 - 5 - 3 - 3- 1

WOD:
"Nate"
20 min AMRAP
2 Muscle-up
4 HSPU
8 KBS (1.5/2 pd)

last completed 25 August 2012

In honor of Chief Petty Officer Nate Hardy, who was KIA in Iraq.

STRENGTH:
3 rds:
15 Weighted Back Extensions
15 GHD Sit-ups
1 min plank each side



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