WARM UP:

3mins

5 Sternum to bar strict pull ups

10 Hand release push ups

15 Pause overhead squats

MOBILITY:

Pistol of doom

Peanut crunch

WOD:

Four rounds for time of as individual or pairs:

30m Walking lunge with 20/10kg plate held overhead
30 Box jump 24/20″
20 Wallball shots 10/6kg
10 Handstand push-ups

U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.

WARM UP:

4 mins

5 Sternum to bar strict pull ups

10 Hand release push ups

15 Pause overhead squats

MOBILITY:

Pistol of doom

Groin terror

Thoracic roll

MOTOR CONTROL:

3 Snatch pulls EMOM for 7mins

Work from 90% to 100% 1RM

WOD:

For time and weight

5 Front squats
25 pull-ups
4 Front squats
20 pull-ups
3 Front squats
15 pull-ups
2 Front squats
10 pull-ups
1 Front squat
5 pull-ups

WARM UP:

Tabata Hollow holds

MOBILITY:

Leg swings

Peanut crunches

MOTOR CONTROL:

10 mins hand stand hold or walk practice

WOD:

7min AMRAP

Burpees

Have fun with that one

The vid below is a playlist of progressions, working from handstand hold to walking.

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WARMUP

3 Mins

10 Ring Rows

10 Good Mornings

10 Band Pul laparts

MOBILITY

Pistol of Doom

Groin Terror

Peanut Crunches

MOTOR CONTROL

2 Snatch balance EMOM for 7mins

WOD

“Nate”

20min AMRAP

2 Muscle Ups

4 Handstand Pushups

8 Kettlebell Swings 32/24kg

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.

We’re asking the CrossFit community to make donations to the “Nate Hardy Memorial Fund” in care of the Navy Federal Credit Union, Building 200, FTC Dam Neck, Virginia Beach, VA, 23461.

WARMUP

3mins double unders

MOBILITY

Groin terror

pistol of doom

Thoracic extensions

MOTOR CONTROL

3 Clusters (squat clean thrusters) EMOM for 7mins

Build the weight to a genuine max effort

WOD

20min AMRAP

400m Run

then 3 rounds of

5 Pull ups

10 Push ups

15 Squats