10.5.17 Workout of the Day

Woody, showing the GMEN some much needed love. Week 1 Fall League Thursday Throwdown starts tonight 7 PM! Please wear your team colors!

Box Brief:

All AM classes (and 1230) will be held in CrossFit.

All PM classes will be held in ICT building for gym preparation for Fall League.

There will be no 630 PM CrossFit Class today.

CrossFit and ICT

1."Team Nate"

AMRAP 20: 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings (70/53)

-Athletes will complete a full round before switching.

-Athletes will team up, switching off after completing full rounds.

-Kettlebell weight should be something that could be completed for 20+ repetitions when fresh.

Working together to tackle a team version of the Hero WOD, “Nate”. Chief Petty Officer Nate Hardy was killed Sunday February 4th, 2008, during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

Option A: 4 Strict Pull-ups 8 Push-ups/ 12 Kettlebell Swings (70/53)

Option B: 4 Strict Pull-ups 8 Push-ups 12 Kettlebell Swings (53/35)

Cooldown:800 m run

MIdline: 5 minutes Coaches Choice