Tuesday – 2/8


Thanks for participating in the Nate WOD Challenge! Donations are accepted until March 4th.

Register for the OH Athlete Workshop – ​https://docs.google.com/forms/d/e/1FAIpQLSc0R_BPW4PR2cZtKYM4pMtJJb2LZ-AJQbrveQ8ANpJNVasrxw/viewform

Register for The Port Open – https://forms.gle/EiUebawei14JYi2z7

New Meal Service – Nutre Meal Plans
To check out the menu and order use our special affiliate link – https://lddy.no/13cde

The Port – CrossFit


Warm-up (No Measure)

2 Rounds w/ a Band:

8 Pass-Throughs

8 Behind the Neck Pull-Aparts

8 Push-Aparts

8 Straight Arm Front Raises

:20 HS Hold

Extended Warm-up

Metcon (No Measure)

3 Rounds:

6 Ring Rows

:10 Support Hold

3 Ring Dip Negatives

6 Push-Ups

6 Kettlebell Swings


Nate (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
Scaling Options:

4 Hard Pull (4 Ring Rows, 4 Kipping C2B, 4 Strict Pull-Ups)

8 Hard Push (8 DB Strict Press, 8 Box HSPU, 8 Push-Ups)



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