Due to light demand for our evening WODs, we’re going to adjust our schedule and have 2 WODs each evening (rather than 3). Put in your vote if you have a preference of having them at 5:30pm & 6:30pm versus 6pm & 7pm:

https://apps.facebook.com/my-polls/bmarrm

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Strength:

Back squat, 6×3 (85%)
Metcon:

For time:
30 kettlebell swings, 24/16
30m handstand walks
20 kettlebell swings, 24/16
20m handstand walks
10 kettlebell swings, 24/16
10m handstand walks

Due to light demand for our evening WODs, we’re going to adjust our schedule and have 2 WODs each evening (rather than 3). Put in your vote if you have a preference of having them at 5:30pm & 6:30pm versus 6pm & 7pm:

https://apps.facebook.com/my-polls/bmarrm

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Turkish Get-ups

In teams of 2, AMRAP 20:
While first partner completes a 200m row, partner 2 works on the following:
10 push press, 95/65
20 overhead walking lunges, 45/25
30 double unders
Rotate positions when the partner completes the 200m row

Score is total rounds and reps completed

Strength:
Push jerk to split jerk, 10×1.1 (A)

 
Metcon:
AMRAP 12:
6 power clean, 115/80
9 front squats, 115/80
12 burpees

Fitness & performance:
“Nate”
AMRAP 20:
2 muscle ups (scale = either 4 muscle up transitions or 4 pull-ups & 4 ring dips)
4 handstand pushups
8 kettlebell swings, 32/24

Ab finisher

The Significance of the Hero WOD “Nate”

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.