Tuesday, November 6

Three parts today: 1. A skill-based gymnastic opener - not for score, but for practice. 2. A Hero workout, "Nate"... a gymnastic heavy triplet. 3. Recovery Midline on the bike. ACTIVATION 2 Rounds, at low intensity: 1:00 Light Bike (or Row) 12 Slow Banded Good Mornings 10 Sit-Ups 2 Rounds: :45s Moderate Bike (or Row) 3 Scap Retractions 3 Strict Pull-Ups 7 Pushups 2 Round: :30s Faster Bike (or Row) 25' Handstand Walk or HS Hold 15 Air Squats

Metcon (No Measure)

Not for score, but for practice: In a 12:00 Clock: 3 Strict Ring Muscle-Ups 25' Handstand Walk Course 16 Pistols 25' Handstand Walk Course

Nate (AMRAP - Rounds and Reps)

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

*Rx= Ring Muscle Up, Kipping HSPU, 50lb KB for the women


Metcon (Calories)

15:00 Recovery Bike* On the 3:00, 6:00, 9:00, 12:00, 15:00: 15 GHD Sit-Ups

------------- "Alright. They’re to the front of us, to the left and right, and behind us. We’re surrounded…. They can’t escape us now". – General Chesty Puller, United States Marine Corps To accomplish the extraordinary, we first must believe we can. That we can, when we are outmatched. Out-gunned. Out-"talented". Out of time, out of resources, out of everything. That we can still win. It’s the fundamental belief that we can, regardless of the circumstances. Every adversity can be turned into a strength, if we only will ourselves to use it as so. General Puller drove his Marines that day to a decisive victory – for no other reason than they believed they could win.

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