Mile Zero Throwdown Workout Announcement: For Time: RX: Buy In: 50 C2B’s 3 Rounds: 40 Ping Pong Wallballs (20/14) 30 Cal Synchro Row 20 Synchro T2B 10 Synchro Pistols Intermediate: Buy In: 40 Pull Ups 3 Rounds: 40 Ping Pong Wallballs (20/14) 30 Cal Synchro Row 20 Synchro T2B 10 Partner Pistols Scaled: Buy In: 40 Jumping Pull-Ups 3 Rounds: 30 Ping Pong Wallballs (14/10) 20 Cal Synchro Row 20 Synchro Hanging Knee Ups 10 Synchro Narrow Stance Squats Score: Time cap is 18:00. If work is not complete

Thank you to all of our Veterans - Today our Workout of the Day is the Hero WOD Nate: 20 AMRAP 2 Ring Muscle Ups 4 HSPU 8 KBS 70/53lbs This is in honor of Chief Petty Officer Nate Hardy. Nate Hardy was killed Sunday Feb. 4, 2012, during combat operations in Iraq. Nate is survived by his wife, Mindi, and his son, Parker. Scaling Options - Banded Ring Muscle Ups/ Toe Spot Ring Muscle ups, you can also sub with Bar Muscle Ups, or Kipping pull-ups/C2B for Ring Muscle Ups. Any HSPU variations work, P