Friday, April 12, 2019


5 x 1 Pausing Front Squat

:05 Pause in the bottom
*Start around 60% of front squat 1 RM and increase in weight each round
*NOT a max lift

20:00 AMRAP:
2 Ring Muscle Ups
4 Handstand Push Ups
8 KB Swings (2/1.5)

Post WOD
100 Banded Good Mornings

In Honor and Memory of:
Chief Petty Officer Nate Hardy was killed Sunday February 4th, 2008 during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

A Tip For Today
Twenty minutes is a CrossFit marathon.  When you have a CrossFit marathon that has a small rep scheme, you know you are looking at a lot of rounds.  The key to getting through a marathon is by moving at a steady, consistent pace.  If you start out too fast, you are going to slam face first into a brick wall.  This workout is beautifully designed and it will be a good twenty minute fight.