Workout of the Day

Workout of the Day 17th October

Instinct Fitness – CrossFit Thorndon, Instinct Fitness Willis Street – WODFIT

Warm-up (No Measure)

8 KB Windmills – light

1min Arm Bar, per side (24/16)

8 KB Windmill (24/16)

Gymnastics Strength

3 Rounds for quality

30sec Active Hang

15 Hollow Rocks

30sec HS Hold

15 Arch Rocks

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