WOD October 11, 2012

Workout of The Day


20 min amrap:

2 Muscle ups

4 Handstand pushups

8 Kettlebell swings 70/53

Post times to beyond the whiteboard.
Nathan Hardy

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



4 Rounds for time:

21 Hanging knee raises

14 Medball Cleans 20/14

7 Burpee box jumps (over the box) 24/20

Run 150m

 Post times to beyond the whiteboard.

Here is an excellent article on “what is fitness” from the CrossFit journal and what a “fit” person really is. Please read it.


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