20 Minute AMRAP

2 Ring Muscle Ups


8 KB Swing (70/53)

Scaling for todays WOD:

4 Pull Ups & 4 Ring Dips for the 2 Ring Muscle Ups.  Band accordingly if necessary

For the HSPU, you can do push ups from the pike position, inverted push ups with knees on a box, short motion HSPU, or wall walks.  If you do wall walks, do 2 of them per round.  All other HSPU variations will be done at 4 reps.

This is a 20 minute AMRAP…pace on this one is key.  You are going to feel great out of the gates so you will be tempted to push the pace on this.   We might suggest breaking the heavy KB swings from the start.  20 minutes of low rep, high skill gymnastics movements is a looong time!!  Great WOD to finish the week with.  Enjoy this one.

In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4, 2008 during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

It was Hardy’s fourth deployment in Iraq, according to his father, Stephen Hardy, a professor of kinesiology. His mother, Donna Hardy, is an administrative assistant in University of New Hampshire’s (UNH) psychology department.

Nate joined the Navy after graduating from high school. “Our hearts go out to Steve and Donna Hardy, and their son, Ben, at this incredibly difficult time,” UNH President Mark Huddleston said in a statement. “We know it was Nate’s dream to become a U.S. Navy SEAL when he graduated from high school, and he pursued that dream and excelled at it. His death has stunned all who knew him, and all who know his parents, who both are so much a part of the UNH community.”

The “Nate” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Tuesday, February 12, 2008 (080212).