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Thursday 160623 “Nate”

Today’s workout is done in honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th 2008 during combat operations in Iraq.  Nate is survived by his wife, Mindi, and his infant son Parker.

In recent CrossFit Games Regionals and Games competitions there has been a featured Hero WOD as one of the workouts.  Last year’s Games featured both “Murph” and Heavy “DT,” one Regionals had “Randy” (75 pound power snatch for 75 reps!) and this year was a strict version of our Hero WOD today: “Nate.”  If you didn’t see it, allow me to elaborate: 10 Rounds for time of 4 strict muscle ups, 7 strict hand stand push ups, 12 KB snatches.  Now let Cody Anderson show you how it’s done…  Watch the West Regional competition do “Regional Nate”

It's been a few since heavy KB swings... So a towel and big rock did the trick. Gonna feel that tomorrow.
It’s been a few since heavy KB swings… So a towel and big rock did the trick. Gonna feel that tomorrow.

Thursday- Our HERO WOD for the week at 6, 7, 9am and again at 4 and 6pm. 5pm Olympic weightlifting heavy/accessory session
As many rounds as possible in 20 minutes:
2 muscle ups (mod: 6 pull ups, 6 dips)
4 handstand push ups
8 KB swings (American-32/24kg)
Post rounds and scaling to chalkboard/journals
Compare to June 3 2014 (14 min of Nate), Oct 9 2013 (12 min of Nate), April 18 2011, March 8 2011, Nov 27 2009

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