11/28 Thursday

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.

We're asking the CrossFit community to make donations to the "Nate Hardy Memorial Fund" in care of the Navy Federal Credit Union, Building 200, FTC Dam Neck, Virginia Beach, VA, 23461.

Warm Up 

A- Mash- Pec minor & lats

Activate- 

B- Warm Up 

Combo Activation #5

Overhead banded circles

7 Planche push ups

Hitchhikers

7 Ultra wide under hand pull ups

Band walks (Lateral & FWD/REV)

7 Jump lunges

10m toy soldiers 

7 TTR

Skill

Muscle ups

WOD

Nate

20 minute AMRAP

2 Muscle ups

4 HSPU

8 KBS W/53# M/70#

GoFit

Warm Up 

A- Mash- Pec minor & lats

Activate- 

B- Warm Up 

Combo Activation #5

Overhead banded circles

7 Planche push ups

Hitchhikers

7 Ultra wide under hand pull ups

Band walks (Lateral & FWD/REV)

7 Jump lunges

10m toy soldiers 

7 TTR

Skill

Movement standards

WOD

5x

30:30

-Pull ups

-KBS

-Dips

-KB squats