GOOD JOB NICK!

This is my buddy Nick. I got to know Nick while we were on deployment last year. At the time he wasn't working out and paid no attention to his diet. Over the past few months Nick has been training very hard to get in shape for rescue swimmer school. The bulk of his training has consisted of long runs and swims. Recently I recommended he add sprint work and crossfit wods to his regimine. Although he was already training hard, the added intensity that crossfit brings to the table has been tough on Nick physically and mentally. He has been a good sport though and is tackling every workout I throw at him. Keep it up dude and try this WOD on monday!

-ANDY

Nicks Monday Workout
strength-
Shoulder Press 3,3,3,3,3

METCON-
As many rounds as possible in 15 minutes of
3 Pullups
5 Knees to elbows
7 pushups
200 meter sprints