Part A – EMOTM 1:15
A1. Deadlift 10×3 @ 50-60% of 1RM; r/r 10s
A2. 10 yard Sprint
B1. 20 Unbroken Wall Ball x 3; r/r-10s
B2. 1 min AMRAP Double Unders; r/r-1min
C. 100 Hollow Rocks
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Texters and Typers – the most important mobility wod ever.
*This blog created in a non D-Bag position
Muscle Up Progressions
Handstand Skill Work
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12 min Nate
Complete as many rounds in 12 minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
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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.
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Why do you CrossFit?
A1. Deadlift 4×5
A2. 15 yard Resisted Run
+
3 Rounds for Time of
15 Pull Ups
20 Hand Release Push Ups
200m Run
Trying to get in the habit of posting times, etc. for Matt here on the blog…please post yours as well:
8:28
See ya’ll soon
@David – Will do.. i’ll get into the habit!
@Michelle – Robins sister Rachael i believe took this one, Shes a pretty dope photographer
400m Run
3 Rounds of
–5 Heavy DL
–10 Toes to Bar
–20 Double Unders
400m Run
2 Rounds of
–5 Heavy DL
–10 TTB
–20 Double Unders
400m Run
–5 Heavy DL
–10 TTB
–20 Double Unders
400m Run
AMRAP in 8 minutes of
4 HSPU
8 Russian KBS
12 Straight Leg Abmat Situp
* r/r – 5 minutes
AMRAP in 4 minutes of
8 CTB Pull Ups
8 Burpees
* r/r – 5 minutes
AMRAP in 2 minutes of
Squat Clean Thruster 115/75
Ok matt, pictures of yourself 2 days in a row? Someone’s fishing for compliments…
He! He! 
By the way, it was awesome walking into a 6am class full of people! I’ll be there on time Thursday or I have 50 burpees (hold me to it!)
Actually that is my brother, Will….but I will take it as a compliment that I am mistaken for a 19 year old!
It was a fun workout this morning. Thanks!
Good surprise, always glad to have you bro!
What is this? Call out the coach week? 9 rounds + 3 HSPU
4 rds + 1HSPU