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WOD

WOD for 10/5/17

By CrossFitOmnia | In Uncategorized | on October 5, 2017

A. EMOM 12:
– Minute 1 – 20 Shoulder taps in HS on Wall (or Nose-to-Wall Handstand Hold 40 seconds)
– Minute 2 – 10 Weighted V-Ups
– Minute 3 – 6-8 Strict Pull Ups

B. Team Nate
AMRAP 20:
– 2 Muscle-ups
– 4 Handstand Push-ups
– 8 Kettlebell Swings (70/53)
**Athletes will complete a full round before switching

Below are scaling options that will allow you to hit the appropriate stimulus for today’s workout. Switching off after full rounds so that those performing different movements are still able to partner up.
– 4 Strict Pull-ups, Pull Ups, or Ring Rows
– 8 Push-ups
– 12 Kettlebell Swings (40/25)(53/35)(70/53)

Working together to tackle a team version of the Hero WOD, “Nate”. Chief Petty Officer Nate Hardy was killed Sunday February 4th, 2008, during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

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