Wednesday WOD 20090708

“Nate”

Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

CFOZ version

Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs)

In ten minutes, complete as many rounds as you can of
4 Jumping Pull-ups/Standing pulls
4 Bench Dips
4 Push-ups
8 Kettlebell Swings (use a gallon jug filled/partially filled with water or sand) (wmv)(mov)

Post rounds completed to comments.

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.

–Lauren Glassman, February 12, 2008

Demos and image courtesy of CrossFit HQ.