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Saturday, November 16th Crossfit Workout of the Day

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Partner Heroes

In teams of two:

20 minute AMRAP
2 muscle ups
4 handstand push ups
8 KBS (70/53)

Rest 2:00

10 minute AMRAP
8 toes to bar
8 DB thrusters (40/25)
12 DB lunges (40/25)

For “Nate,” partners will alternate rounds.
For “DG,” partners will alternate movements.

Chief Petty Officer Nate Hardy was killed Sunday, February 4th 2008 during combat operations in Iraq. The “Nate” hero WOD was first posted on on February 12th, 2008.

U.S. Air Force Major Walter David Gray, 38, of Conyers, Georgia, assigned to the 13th Air Support Operations Squadron, based in Fort Carson, Colorado, died on August 8, 2012 from injuries suffered during a suicide bomb attack in Kunar province, Afghanistan. The “DG” hero WOD was first posted on on December 26th, 2013.