Fitness
Rowing ladder
10/10 – 20/20 – 30/30 – 20/20 – 10/10
Hard/light strokes
5 sets of
Lunge stance chop x 12 each
Rest 30 seconds
Pushups 8-12
Rest 30 seconds
Heavy Russian KB swings x 20-25
Performance
3 sets for technique
Strict pull up 6-12
Rest 60 seconds
Ring dip 3-6
3 rounds for time
400 m row
15 Hand release push ups
25 KB swings 24/16
Sport
“Nate”
20 min AMRAP
2 Muscle ups
4 HSPU
8 KB 32/24
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.
