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THURSDAY CrossFit WOD 1.4.18

3
Jan

THURSDAY CrossFit WOD 1.4.18

STRENGTH
Dumbbell Bench Press
3 x 10
*Increase weight after each set working to a heavy last set

After Each Set
:30 Push Up Position Plank
:30 Half Way Position Plank
20 Seated Knee Tucks (On Box)

WOD
Half “Nate”
10 Min AMRAP
2 Muscle Ups
4 Hand Stand Push Ups
8 KB Swings 70/55#
**RX KB Swings are American if needed do Russian

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.

L2

4 Pull Ups
Modified HSPU
55/35#

L3
4 Neg. Pull Ups / Ring Row
Seated Dbell Press

 

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