02/01/2015

BK Fit Studios – Cross Training

QOD

Favorite/Dream Vacation?

Warm-up

(A) Foundational (No Measure)

Wall Squats / Wall Squats

Air Squats / Overhead Squats

Good Mornings / Vertical Pike Pull

RDLs (45/35) / RDLs (95/65)

Push Ups / Ring Dips

PVC Pass Throughs / Standing Shoulder Extensions

Pull Ups / Chest to Bar Pull Ups

Skill / Gymnastics

Beat Swing / Kipping Swing

WOD

In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his son Parker.

Nate (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
*If you’re unable to perform MU’s, substitute 1 Strict C2B Pull Up + 1 Strict Dip for each rep

Modified “Nate”

20min AMRAP:

4 Pull Ups

8 Push Ups

10 KBS