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

WARM UP:

3mins

5 Strict sternum to bar pull ups

10 Hand release push ups

15 Pause overhead squats

MOBILITY:

Pistol of doom

Thoracic roll

Leg swings

WOD:

In pairs or as an individual

5 Rounds for time

Run 400m

20 Burpees

15 Strict pull ups

Just a reminder on the Christmas/New Year opening hours;

We will be CLOSED Christmas Day, Boxing Day and New Years Day.
Christmas Eve and New Years Eve we will be running an 8am class only.