WOD: 5.30.14

“The first step towards getting somewhere is to decide that you are not going to stay where you are.” 

Photo 5-17-14, 7 21 12 PM



400 meter Run
Max rep Pull-ups
As many rounds as possible in 20 minutes
Note the number of pull-ups for each round.

CrossFit – Kipping Pull-ups for New Clients



Dynamic Effort Upper Body:

Bench Press with Bands @50% of floor press 1RM for 9 sets of 3 (rest 30-45 seconds between sets)



Watch a video for this workout“Nate”

2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings (2/1.5-Pood)
As many rounds as possible in 20 minutes
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.