Monday 12.18.17

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Strength:
Every 2:30, for 15 minutes (6 sets):
Front Squat x 2 reps
*Sets 1-2 @ 75%
*Sets 3 @ 80%
*Set 4 @ 85%
*Set 5 @ 90%
*Set 6 @ 95%

Hero WOD: "Nate"

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell swings 53/35

Chief Petty Officer Nate Hardy was killed Sunday February 4, 2012 during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

Sc:  Bar MU or C2B
Assisted HSPU or Hand release push-ups

Mandi Reading