Chief Petty Officer Nate Hardy was killed Sunday February 4th, 2012, during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

Skill
Muscle-up
Handstand Push-up

Pick ONE of the following:

WOD
“Nate”
20 Minute AMRAP
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings (2,1.5)

Sub- 3 Chest to Bar Pull-ups, 3 Ring Dips for each muscle up

OR

20 Minute AMRAP
5 Pull-ups
10 Push-ups
15 Kettlebell Swings (1.5,1)

*Scale KBs as necessary

Olympic Lifting Class **6:00 Only**

If you can arrive early please follow coach Erics front rack stretches
http://crossfitkells.com/wp-content/uploads/2016/12/FrontRack.mov
Warm up
1 rnds
10 strict press
10 push press
10 push jerk
10 split jerk
1 min Front rack stretch each arm
2 rnds
10 squat
10 jump squat
10 sotts press
2 minute total squatting quad stretch with weight
3 sets light
2- squatting quad muscle clean
2-squatting quad power clean
2-squatting quad squat clean

Clean
2 pull+ 1 clean + 1 jerk
65%
70%
75%
80% x2

1 clean -1 jerk
90% x2

Strength
Jerk from rack
3-3-2-1
10 weighted back extensions between sets

10 min amrap
10 KB sotts press
10 double KB Russian swings
10 weighted hip thrusts