MR. NATE

1) Warm Up: Row 2k

2) Strength: Shoulder Press 5 RM

3) Stamina: 4 Rounds: 3 Press @ 3RM, rope climb, 15 KTE

4) Work Capacity hero WOD "NATE"
AMRAP in 20 minutes of :

2 Muscle ups (or 8 pull-ups)
4 Handstand pushups
8 Heavy KB Swings (70#)

5) Durability: Stretch, re-fuel and hydrate

1. Rowed 1.5k in 6:20 (didn't want to kill myself on first workout and wanted to actually walk tomorrow..never have rowed much)
2. 5RM Shoulder Press = 85 (could go up on next workout)
3. 4 Rounds of 3RM Shoulder Press at 95, no rope at my gym :/..need to think of a substitute, did only 3 rounds of KTE, once again..wanted to be able to move and do stuff actually tomorrow for another workout..
4. 5 Rounds in 11:20, did 8 pull-ups instead of muscle ups, no muscle up capability at my gym, forgot..should of done 4 pull-ups and 4 dips :/ ..instead of doing 4 handstand push-ups-since I'm not yet strong enough I did them using the decline bench to hold my body while I did them, my body was almost but not quite vertical, no KB either at my gym, did DB swings at (35#) - next time need to go up in weight

-I think I did good for my FIRST SEALfit workout, tried to find a decently good happy medium so I wouldn't be sore for like a week after this workout since I'm not used to doing higher rep workouts. Definitely looking forward to doing better in every aspect of this training..totally STOKED about SEALfit as most of these exercises are brand new for me!

Chief Petty Officer Nate Hardy was a Navy SEAL killed Sunday February 4th, 2009 during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.