190925 - Quote of the Week

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QOTD - Favorite Restaurant outside of Colorado?

WARM UP -
2 minutes of cardio (speed up throughout)
3 Rounds
2 Strict Pull Ups (set up bands)
10 PVC Pass Thrus
10 PVC Good Mornings

MOBILIZE -
4 way bands

COACH PREP -
KB Swings —-> Work on form against Wall!
Work up to heavy WOD weight!
Then…
A: Warm Up for Ring MU & HSPU
B: 4 x 10 Hollow Elevator Planks w/ :30 Rest
4 x 10 Scap Pull Ups w/ :30 Rest

WOD - Hero WOD “Nate” (see story below)
A & B:
AMRAP 20:
2 Ring MU
4 Handstand Push Ups
8 KB Swings 70/55

C:
AMRAP 20:
4 Pull Ups (Strict/Kipping/Banded/Bar Row)
4 Push Ups
8 Russian KB Swings 55/35

BUY OUT/COOL DOWN -
4 x 100m w/ 1 min rest b/w (foam roll shoulders during rest)

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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.

It was Hardy’s fourth deployment in Iraq, according to his father, Stephen Hardy, a professor of kinesiology. His mother, Donna Hardy, is an administrative assistant in University of New Hampshire’s (UNH) psychology department.

Nate joined the Navy after graduating from highschool. “Our hearts go out to Steve and Donna Hardy, and their son, Ben, at this incredibly difficult time,” UNH President Mark Huddleston said in a statement. “We know it was Nate’s dream to become a U.S. Navy SEAL when he graduated from high school, and he pursued that dream and excelled at it. His death has stunned all who knew him, and all who know his parents, who both are so much a part of the UNH community.”

The "Nate" Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Tuesday, February 12, 2008 (080212).