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