Hero WOD

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


5 min Ground to Overhead Slam Ball Burpee Breakdown

5 min Lat Roll Out.

Set up for WOD



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/


Stretch with coaches

Leave a Reply

Please log in using one of these methods to post your comment:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s