Monday, June 6th WOD

Nate

Workout for Mon., 6/6:

Warm Up –

20 PVC Pass throughs (while at the board)

30 Kip Swings

1:00 RBM

15 DLs w/barbell

15 Front Squat w/ Barbell

Burgener Warm Up – Clean Variation w/barbell

Strength/Oly –

12x 2 OTM

Hang clean building every minute

WOD – “Nate”

Chief Petty Officer Nate Hardy, originally from Durham, New Hampshire (Oyster River H.S. graduate) was killed Sunday February 4, 2008 during combat operations in Iraq.  Nate is survived by his wife, Mindi, and son Parker.

More about Nate… http://www.seacoastonline.com/article/20080511/News/805110343

Comp:

20 Minute AMRAP

2 Ring M.U.

4 HSPU

8 KBS (70/53)

Perf:

20 Minute AMRAP

2 C2B

OR

2 Tuck Ring M.U. 

4 Box or Pike HSPU

8 KBS (53/44)

Fit:

20 Minute AMRAP

4 Ring Rows & 4 ring Dips

OR

2 Kneeling Ring M.U.

4 Pike HSPU or Dumbbell OH Press

8 KBS (44/35)

Open Gym Suggested Work:

Oly –

Snatch

Unbroken Complex:

3 (3 High High Hang Pulls, 3, Hang Pulls, 2 Hang Power Snatch, Hang Snatch, 3 OHS) @ 70%

2 (3 High High Hang Pulls, 3, Hang Pulls, 2 Hang Power Snatch, Hang Snatch, 3 OHS) @ 75%

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