Strength Development:

 Ring Muscle-Ups 

 

10 – 15 minutes in order:

 

·         Ring rows & Dips

·         Transitions

·         Kipping

·         Jumping Ring Muscle-ups

 

HERO WOD

 

“Nate”

 

Chief Petty Officer

Nate Hardy

US Navy SEAL

 

KIA: 04/02/2008 Iraq

 

AMPRAP in 20 minutes

 

·    2 Muscle-ups or 6 Toes-to-rings

·    4 Handstand Push-ups

·    8 Kettlebell Swings (RX 32/24 kg)