8am Endurance
How every you choose with a partner, and only one working at a time
Finish 3 miles of running and 5k of rowing
Shorter interval will make for faster times, Usually…..

Hero wod at 9am and 10am
“Nate“
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell swings 70/50

In honor of U.S. Navy Chief Special Warfare Operator (SEAL) Nate Hardy, who was killed Sunday, Feb. 4, 2008, during combat operations in Iraq.Nate is survived by his wife, Mindi; and his infant son, Parker.