Friday January 24th

Warm Up:
3 Rounds:
1 Min Run(200m)-Bike-Row
7 Low Ring Muscle-Ups or Ring Row+Jumping Dip+Negative
2 Turkish get-ups Right Arm
2 Turkish get-ups Left Arm
7 KB Swings

20 Minute AMRAP:
2 Ring Muscle-Ups or Bar. 4 C2B or other Pull Ups. 6 Ring Rows
4 Handstand Push-ups or Progression of. 6 Strict DB Press
8 Kettlebell Swings 53/35 INT-45/25 BEG-35/20
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.
–Coaches Notes–
If you haven’t done this hero workout before you should be aiming from about 10 to 15+ rounds. So keeping that in mind choose a progression for the movements and weight that will help you reach that. If you are working on Ring Muscle Ups maybe go through the workout on the low rings, if you are working on your C2B or Upper progression pull ups try to do them for as many rounds as you can.

**Optional Accessory Work**
Option 1:
50 Bike Calorie Time Trial
Option 2:
1000m Row Time Trial
Option 3:
800m Run Time Trial