Strength:
Strict press, work to a heavy

WOD:

“Nate”

As many rounds as possible in 20 minutes of:
2 Muscle-ups
4 Handstand push-ups
8 Kettlebell swings (53 lb./35 lb., Open athletes use 70 lb./53 lb.)

In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4, 2008, during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker. First posted February 12, 2008.

Compare to February 22, 2016. Post loads and completed rounds to comments.

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LEANFIT:
As many rounds as possible in 10 minutes of:
5 Slam balls
5 Deadlifts (135 lb./85 lb.)
5 Box jump burpees

Rest 3 minutes, then complete 4x400m runs with 1:1 ratio rest.

Post completed rounds and splits to comments.

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DE:
3 rounds for time of:
40 cal Airdyne
40 cal Row
40 Sit-ups

Post time to comments.

Media:
Friday WOD, July 7, 2017