Nate Hardy , RIP
Warm up and Mobility
Gymnastics Skill
Ring Muscle Up
(Advanced)
3 RNFT
1-3 Strict Muscle Up
10 Second Handstand Hold (wall)
Unbroken Set of Muscle Ups
10 Second Handstand Hold (freestanding)
(Intermediate)
3 RNFT
1-3 Hard Muscle Up Transition
10 Second Handstand Hold (Box)
4- 6 Ring Hip Pulls
10 Second Handstand Hold (wall)
(Beginner)
3 RNFT
4-6 False Grip Ring Rows
10 Second Handstand Hold (Stink Bug or similar variation)
4-6 Floor Kips
10 Second Handstand Hold (box)
* Don’t overdo the pull ups. 10 is on the high end. This is a skill session with some strict strength
Movie Clue – “Unit, Core, God, Country”
“Nate”
AMRAP 20
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings 70/53
Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.