8-22-2012 WOD


Warm-Up / Skills

Muscle Up Transitions

Muscle Ups


As many rounds as possible in 20 minutes:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
Post total rounds completed.


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Chief Petty Officer Nate Hardy was killed Sunday February 4th 2008 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.

Great Job with the Mile Run efforts yesterday!  Follow it up with a grinder for the Soldiers…put your head down, block out everything and just keep working…