Hero WOD

Screen Shot 2013-02-01 at 2.13.12 PMOur Alma Matter. Figures

WU

5 min Ground to Overhead Slam Ball Burpee Breakdown

5 min Lat Roll Out.

Set up for WOD

WOD

“Nate”

Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups
4 Handstand Push-ups
8  American Kettlebell swings 70/53#

*In Honor of Chief Petty Officer Nate Hardy, killed February 4th, 2008 during combat operations in Iraq.

Modification & Movement Heirarchy
MU> 2 hard Pull-ups &  2 Ring Dips with MU banded transition if possible

HSPU> 1 mat > 2 mats > Pike push-up > Push-up
KBS> Mod # to Heavy for you

Compare to Aug 28th https://crossfitcapeann.com/2012/08/28/tuesday-73/

Cooldown

Stretch with coaches

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