11.25.18

Warmup

Grab a partner and work for 6 min.
Partner 1 does Double Unders until Partner 2 completes Bear Crawl Down, Inchworm Back
Switch on every completed Down/Back

Mobility

Instructor’s Choice

Skill

Review all movements in the Metcon

Metcon

“Nate”
20 min AMRAP
Durham NH Native and 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.
Performance
2 Muscle-ups
4 Handstand Push-ups
8 American Swings 32Kg/24kg
Lifestyle
4 Jumping Muscle-up Transitions (https://www.youtube.com/watch?v=cmSimO0DkGk)
2 Wall Climbs
8 American Swings 24kg/16kg
Fitness
5 Jumping Pull-ups
5 Ring Dips or Scale
2 Wall Climbs
8 American Swings 16kg/12kg