WOD: Friday 240614

• Coaching Notes

We are getting after a classic CrossFit Benchmark / Hero WOD today with “Nate”. The style and flow of this workout is great for athletes that are just getting good with Ring Muscle-Ups and Handstand Push-Ups as the reps are small and you have 20:00 minutes to get after the reps today. You will likely have a lot of athletes do more reps on Ring Muscle-Ups than they have in any other workout. Due to this we need to spend the time prepping the shoulders and going through the progressions for the Ring Muscle-Ups. Ideally we go through as a group and use it as a primer for those with Ring Muscle-Ups and for those that don’t have the skill, they will use it as a progression that they can learn prior to hitting the workout and then either spend time working there or moving to a pure strength development modification.

metcon: Nate

Complete as many rounds as possible in 20 mins of:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings, 2/1.5 pood

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. We're asking the CrossFit community to make donations to the "Nate Hardy Memorial Fund" in care of the Navy Federal Credit Union, Building 200, FTC Dam Neck, Virginia Beach, VA, 23461

Accessories part a:

Every 1 min for 10 mins, alternating between:

9 Wide Grip Bent Over Rows, pick load

5 Tempo Dips

Accessories Part B:

For quality:

50 Barbell Curls, pick load

50 Barbell Skull Crushers, pick load