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"Nate" via CrossFit Main Site Daily WOD

2.6K 5
  • Complete as many rounds and reps as possible in 20 minutes
  • "Nate"
  • 2 Muscle-ups
  • 4 Handstand Push-ups
  • 8 2-Pood Kettlebell swings

The “Nate” Hero WOD is a triplet which contains several high-rep gymnastics movements at what will be a high volume for experienced athletes who perform many rounds. Modify the movements while trying to preserve their range of motion. Reduce the weight of the kettlebell swing. Aim to complete each set of reps unbroken.

Intermediate Option
Complete as many rounds as possible in 20 minutes of:
assisted muscle-ups
assisted handstand push-ups
8 kettlebell swings

Men: 1.5-pood kettlebell
Women: 1-pood kettlebell

Beginner Option
Complete as many rounds as possible in 20 minutes of:
4 assisted pull-ups
4 assisted dips
4 assisted handstand push-ups
8 kettlebell swings

Men: 16-kg kettlebell
Women: 12-kg kettlebell

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Background: In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4, 2008 during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker. For more information about the workout, visit the “Nate” WOD page.

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