Thursday
Strength Development: Ring Muscle-Ups
10 – 15 minutes in order:
· Ring rows & Dips · Transitions · Kipping · Jumping Ring Muscle-ups
HERO WOD
“Nate”
Chief Petty Officer Nate Hardy US Navy SEAL
KIA: 04/02/2008 Iraq
AMPRAP in 20 minutes
· 2 Muscle-ups or 6 Toes-to-rings · 4 Handstand Push-ups · 8 Kettlebell Swings (RX 32/24 kg)
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