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Warm-up Drills
I. Run 800m
II. 2 Rounds for Quality of
5 x Deadhang Chin-ups
10 x Push-ups (CFGS)
15 x American KB Swings (24/16kg)
III. Mobility

“Task Priority Nate”
10 Rounds for time of
2 x Muscle-ups
4 x Handstand Push-ups
8 x KB Swings (32/24kg)

Notes: Navy SEAL Nathan Hardy and fellow SEAL Michael Koch of State College, Pa., died Feb. 4 after being wounded by small-arms fire, the Defense Department said. Both men were stationed in Norfolk, Va.
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 UNH’s psychology department.
Nathan Hardy grew up in Durham and was a 1997 graduate of Oyster River High School. He joined the Navy after graduation.
Other family members include his wife, Mindy, and their 7-month-old son, Parker; and a brother, Ben, of Middlebury, Vt.
Another brother, Josh, died in 1993 while a senior at Oyster River High School.
“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.”
Koch leaves behind his parents and a fiancee. He enlisted in July 1998 and entered SEAL training in January 1999, according to The Virginian-Pilot of Norfolk. He received the Bronze Star, Joint Service Commendation Medal and three Navy and Marine Corps Achievement Medals.

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For time
50-40-30-20-10 reps of
Abmat Sit-ups

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Skill Development
Muscle-up Transition Practice

Samy Daghir

1 thought on “11.15.2012”

  1. ” Nate” (MOD) 9 rounds in 20:11
    6 BodyRow
    6 Bench Dips
    4 DB 10# Thrusters for 2 rounds and then DB Presses for 7 rounds
    8 KB Swings (15#)


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