Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

40’ Bear Crawl

40’ Crab Walk

10 ring rows

10 KB strict presses each arm

5 strict PU’s

10 heavy KBS

Workout Warmup:

500 m row sprint, then warmup movements for Nate.

Workout:

Nate, Last done 6/19/2018

20 min AMRAP

2 MU’s RX, Bar mu’s, (Hero, ring MU’s) Scale, 8 ring rows

4 HSPU

8 KBS (American) 32kg/24kg KB
Background: 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.

It was Hardy’s fourth deployment in Iraq, according to his father, Stephen Hardy, a professor of kinesiology. His mother, Donna Hardy, is an administrative assistant in University of New Hampshire’s (UNH) psychology department.

Nate joined the Navy after graduating from high school. “Our hearts go out to Steve and Donna Hardy, and their son, Ben, at this incredibly difficult time,” UNH President Mark Huddleston said in a statement. “We know it was Nate’s dream to become a U.S. Navy SEAL when he graduated from high school, and he pursued that dream and excelled at it. His death has stunned all who knew him, and all who know his parents, who both are so much a part of the UNH community.”

Endurance:

20 min Amrap

20 Wall Balls (20/14)

20 KB Swings (20kg/12kg)

20 V-ups

200m Row

Lift:

Sumo DL

10 min EMOM, sets of 3 @75%+

Skill:

5 rounds of:

5+strict PU’s

10 Ring Dips (kipping)