Thursday 100517


Published October 5, 2017


PreWod

Warmup: 15 min 3 min mental prep/box breathing

Line Drills (:20 sec each movement)
200 Meter Run then 

Quad Stretch

Knee to Chest

Straight Leg Kicks

Cradle Stretch

Side Lunge

Walking Samson

Walkouts

Walking Spiderman

Bear Crawl

Side Shuffle

Straight Leg Bear Crawl 

Metcon: “Team Nate”
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.

Partner AMRAP 20: 

2 Muscle-ups

4 Handstand Push-ups 

8 Kettlebell Swings (70/50)
Athletes will complete a full round before switching

Option A: 

2 Strict Pull-ups, 2 Dips (set up all the new matadors) 

8 Push ups
12 Kettlebell Swings (50/35)
Athletes will complete a full round before switching

Option B: 

10 sec hold chin above bar 

8 Push-ups 

12 Kettlebell Swings (50/35)
Athletes will complete a full round before switching
Mod for 10 sec hold= 4x black band (2 bands) PVC pulldown

Score total reps: 1 rd = 14 reps



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