WOD: 2-20-13

Skill: Muscle Up

Warm Up: 5 rounds of:

8 Ring Dip negatives (as slow as possible)
8 Ring Dip positives (as fast as possible)

Do 8 Ring Dips with the way down is as slow as possible and the way up is as fast as possible

WOD L1:  20 min AMRAP of:

4 MU transtitions with Dip
or
4 Deadhang Pull Ups
8 Push Ups
8 Kettlebell Swings (24/16)

WOD L2:  Nate:  20 min AMRAP of:

2 Muscle Ups
4 Handstand Push Ups
8 Kettlebell Swings (32/24)

==

From the Arlington Cemetery Website:

The Durham man had wanted to join the elite Navy SEALs since high school, where he was a star soccer player.  Hardy enlisted in the U.S. Navy on Nov. 4, 1997, and graduated from boot camp in January 1998, according to Lieutenant David Luckett, a Department of Defense spokesman.  Hardy had been awarded the Bronze Star and two Navy and Marine Corps Achievement Medals and had campaign medals from Afghanistan, Iraq, Kosovo and the global war on terror.  He was one of two sailors assigned to East Coast-based SEAL teams in Virginia Beach, Virginia, killed on Monday; the other was Chief Petty Officer Michael E. Koch, 29, of State College, Pennsylvania.  Murphy Kasiewicz, 32, spoke with Hardy’s father after hearing the news of his death.  “The first thing Steve does is tell me tell me what happens, then he was trying to make me feel better. Then he told me that Josh has got his little brother back,” Kasiewicz said, referring to Nathan’s older brother, who died of cancer in 1993.  “It is definitely rough for them; they have been through a lot losing one son. I can’t imagine losing another,” Kasiewicz said.  Hardy is survived by a brother, Ben, of Middlebury, Vermont; his mother, Donna, an administrative assistant at the University of New Hampshire; and father Steve, a professor of kinesiology at the school.  “He had that kind of personality that people gravitate to,” said Mike Marenga, whose children grew up alongside the Hardys. “He loved what he did, that was obvious.”  Officials from the University of New Hampshire said their hearts go out to the entire Hardy family.  “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,” UNH President Mark Huddleston said in a written statement. “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.”

RIP hero,

CG

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