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Of all the hero workouts, 'Nate' is one of the CFSF favorites. Manageable rep numbers, just keep moving. Oh yeah, and GET THOSE DAMN MUSCLE-UPS! Either from the bar or the rings, the sub is far worse than the MU!

'Nate'
20:00 AMRAP
2 Muscle-ups (*3:1 pull-up/dip sub- **MU prog)
4 Handstand push-up (^prog)
8 Kettlebell swings, 2 pood
                Rounds    
Kathryn- 17 ** ^ 35
Richard- 11* 53
Eric- Rx  8
Casey- 6 *+ 4 HSPU
John- Rx  10 + 1 MU
Teresa- 11 *^ 35
Candice- 11 *^ 35
Cliff- 8 53
Nicole- 8 *^ 30
Holley- 9 *^ 35
Shannon- 10 *^ 20
Keith- 10 *^ 35
Elizabeth- 9 *^ 20
Dave- 8 *^ + 2 HSPU 53
T- Rx 11

Good workout everyone. This was another example of rigid flexibility because of the scales and subs. We must maintain the integrity of the workout when scaling. All scales, subs, and loads must be listed and recorded ACCURATELY!

What is the first thing you do when you get to CFSF? That's right. SIGN IN. According to the rules, failure to sign in costs 50 burpee's. Here's your first warning- we are going to be strict on this one. Everyone must sign in.

Also, as impressive as it looks to the later classes, clean up your chalk. Either from your hands to the floor, or the chalk used to mark rounds. This includes sweat angels, and any equipment you dripped on.

Follow the rules or you might be flogged, dipped in honey, and hung out upside down to bake in the sun.

Wenesday is a paleo rest day. Eat like a caveman. Do something that feels good and helps you recover. Thanks for all the terrific efforts and hard work. Great fuel.

This workout is named in honor of  U.S. Navy CPO, SEAL Nate Hardy, killed in Iraq. We must never lose sight of the sacrifice made by men like this.

Don't quit, don't quit, no matter what, hold on, be strong, and don't ever give up!
CFSF