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EMOM 9 min
Min 1: 5 Low Ring Transition + 5 Jumping Ring Dip
Min 2: 10 Banded Russian KB Swing
Min 3: 10 Cal Row
20-Minute AMRAP of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
Goal: 10+ Rounds
AMRAP 20 min
2 Low Ring Transition + Ring Dip
4 DB Z Press
8 Swings (53/35)
Goal: 8+ Rounds
3 sets
10 Lateral Raise
10 45 degree Raise
10 Front Raise
Barbell Good Mornings
3 x 20
