Nate

Warm-up:

Jog 10m Forward
Jog 10m Backwards
Lunge 10m Forwards
Lunge 10m Backwards
Crawl 10m Forwards
Crawl 10m Backwards

2 times through then:

15 Shoulder swings
10 Push-ups
10 Russian KB swings

Mobility:

Voodoo Floss Shoulder

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

Wod:

Nate

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

20 Minute AMRAP
Score rounds and reps. 

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.