NEWS

  • Teens Class: Will now meet from 4:15p-5p on Mondays and Wednesdays
  • Columbus/Indigenous Peoples Day (10/11): There will be classes at 6:30a, 8:15a, 4:15 Teens, and 5p ONLY

WOD

“Nate”

METCON

AMRAP 20
2 Muscle Ups
4 Handstand Push Ups
8 Kettlebelll Swings

Weight: 70/53

MASTERS

AMRAP 20
2 Strict Pull Ups
2 Ring Dips
4 Abmat Handstand Push Ups
8 Kettlebelll Swings

Weight: 53/35

MOVE

AMRAP 20
2 Banded Pull Ups
2 Bench Dips
4 Bench Push Ups
8 Kettlebelll Swings

Weight: 35/26

WOD GUIDANCE & GOALS
Good ol’ benchmark day! It’s been 1.5 years since we last did this Hero workout, so let’s see some PRs! The muscle ups are designed to be on the rings, however bar muscle ups, or any difficult upper-body-pulling movements are great alternatives. Do the handstand push ups and kettlebell swings unbroken as long as possible. If you’re proficient at these movements, target a round per minute! If you’re working on your high skill gymnastics, target 8-10 rounds.

Post Rounds and Reps to Comments.

Compare to your old scores HERE.

NATE
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.