Saturday 12/14/13

1.)  3 Rds of "Cindy", Spiderman Lunges, Shoulder mob, Foam roll

2.)  Pendlay Row

2x5, 2x3, 2x2  Increasing weight with correct form

3.)  "NATE"

AMRAP 20'

2 Muscle Ups (4 pull-ups, 4 tricep dips)

4 Handstand Push-ups

8 KBS  70/53

In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.