Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Post rounds completed to comments.

*Refer back to April 17th


Photo and Workout Courtesy of

Chief Petty Officer Nate Hardy was killed Sunday February 4th, 2008 during combat operations in Iraq:

In the early hours on Monday morning, an American Task Force took down a terrorist compound in Iraq.  In the ensuing fight, two US Navy SEALs were killed by small arms fire while clearing one of the buildings – Chief Petty Officers Nathan H. Hardy and Michael E. Koch.

Nate Hardy, 29, enlisted in the US Navy in 1997 and is survived by his wife – Mindy, 7 month old son – Parker, parents and brother.

Mike Koch, also 29, enlisted in 1998 and had a fiancée, parents, brother and sister.

Both Koch and Hardy families have a tradition of service.  The Kochs are vets and contractors (in Iraq and Afghanistan) and Hardy’s grandfather served with John F. Kennedy on PT-109 during WWII.  Mike’s brother escorted the bodies of the two SEALs back to the states.

Our thoughts and prayers are with the Koch, Hardy and SEAL families.

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