WOD: Tuesday 7/2/19


Each day this week, we'll be doing a "Hero WOD" in place of our normally scheduled strength and metcon! Scaled options will be available along with an extended warm-up to compliment these intense workouts!

"Nate" Rx - 20m AMRAP

- 2 x Muscle-up

- 4 x HSPU

- 8 x KB Swings

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

"Hansen" Rx - 5 Rounds

- 30 x KB Swings

- 30 x Burpees

- 30 x GHD Sit-ups

Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).

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