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New Years Day MONDAY 180101

Warm-up:

Individual…

Bike or Row

15 Dislocates

15 Good Mornings

10 Leg Swings

10 Yoga Push ups

10 Scorpions

45 Sec Handstand hold

10 Ring Rows or 5 strict pullups

Warm up with a Kettlebell

 

Performance:

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

 

Fitness:

“Team Nate”
AMRAP 20
4 Strict Pull-ups
8 Push-ups
12 Kettlebell Swings

Athletes will complete a full round before switching. 

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.

 

Mobility:

Pigeon Stretch

Couch Stretch

Roll Posterior

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