Friday – 011516

Jay from the 6 a.m.
Warm-up/Injury Prevention
400 meter run, then spend 3 minutes each side smashing your shoulder with a lacrosse ball. Spend time on both the front and back. Remember to move your arm around and mimic positions you might get pain in. For example: if your shoulder hurts when you do an overhead squat, then smashing tissue with your arm down by your side may not help the problem.

Then, 3 rounds not for time
10 Kettlebell push-ups (good stretch in the bottom)
8 Good mornings with an empty bar
6 Muscle-up rows (if you aren’t doing MU’s, do 6 tough ring rows instead)

Workout of the Day
As many rounds as possible in 20 minutes of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell swings (70/53)

If you can’t do muscle-ups, you will do 4 ring pull-ups instead.  If you can’t do handstand push-ups, you will do strict barbell presses instead with a heavy weight.

Post your scores to the Whiteboard.

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.