WOD - FRIDAY 2/19/16

Mobility: Ankles/Shoulders

Part A: 16 Min EMOM
Min 1 - 10 GHDSU or 20 Butterfly Situps
Min 2 - 10 Pull Ups
Min 3 - 10 Pistols - 5 ea.
Min 4 - 10 Hand Release Push Ups

Part B: "NATE"
In honor of Chief Petty Officer Nate Hardy who was killed on Sunday, Feb. 4th during combat operations in Iraq. He is survived by his wife, Mindi and son, Parker.

20 Min. AMRAP
2 Muscle Ups*
4 HSPU
8 KBS 2/1.5
*scale 4 C2B and 4 Ring (or bench/parallette) Dips

Flexibility: Lats/Shoulders/ Hamstrings