For Nate

In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq. 

Nate is survived by his wife, Mindi, and his infant son Parker.


Hot Potato Warm-up

Penalty=5 Medicine Ball Cleans


3 Way Shoulder Stretch 


Make sure you're staing hydrated with all this heat! Set yourself up for success. Don't forget to enjoy some quality sleep time! 

Run of the Day:

4x200m Technique Runs

Rest 1-3 minutes after each.
Not for time. 

Skills & Technique: (Click below for links to more info)



2 Ring Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings 32/24kg

20 Minute AMRAP
Score rounds and reps. 

Coach's Notes:

There was tremendous improvement in running with many athletes. When we see these technique runs, do not just send them off. Cover the basics of the pose drills and keep it in their mind that even though the "running cycle" is over, we are still working to improve our running technique and get better. Nate is a fun little hero Wod. Scale to 2 strict pull-ups and 2 strict ring/bar dips for for the muscle-ups. 20 Minutes is a decent time to work but people should be continuously moving. Work hard for the Hero's!