7/19/2012

7/19

CrossFit 540: 5.15,6.15,7.15,8.15,11.30,4.30,5.30,6.30
CrossFit 540 South: 5.15,6.15,11.30,4.30,5.30,6.30

Foundations/Beginner Session at 5.30pm North

WOD
last done on 3/14

Nate


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. 

20 Min AMRP

2 Muscle UP (6 Pullups or 4 strict pullups, 6 Ring Dips or 12 Box Dips)

4 HSPU

8 KB Swings

AAB)MU, HSPU, 70/55

A)Pullups/Ring Dips, NO mat, 70/55

B)pu/rd blue, 2 matts, 55/35

C)pu/rd green, Box, 35/20

AAB Warmup(before Nate) so dont dawdle.

sets of 10

Hi hang hip pops

mid thi hip pops

knee hip pops

full

Each rep should see the athlete drift backward a few inches

Ask the coach if you are hitting the movement, if not.....slow....it....down

AFTER Nate optional

add weight to drills


2 min max alt pistols