Monday 1/23/12
Workout of the Day: "Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 32/24kg Kettlebell swings
Click HERE to read more about the hero behind this WOD: Chief Petty Officer Nate Hardy
Men:
Rx'd
1: Jumping MUs/ 1 Abmat HSPU's/ 24 kg Kb
2: 3 Pull-ups/3 Ring dips for each MU/ Box HSPU's/ 16 kg Kb
Women:
Rx'd
1: Jumping MUs/ 2 Abmat HSPU's/ 16 kg Kb
2: 3 Pull-ups/3 Ring Dips for each MU/ Box HSPU's/ 8 kg Kb
Interval of the Day: Row 5 x 100m with 10 sec rest, for total time
Strength Set of the Day: Push jerk 5-4-3-2-1
Movement of the Day: Push jerk
Quote of the Day: "If you have nothing else to do, look about you and see if there isn't something close at hand that you can improve! It may make you wealthy, though it is more likely that it will make you happy." - George Matthew Adams
Way to share the burden!
