Suggested WOD

The "Post Workout Glow" after last Thursday's workout!

Suggested WOD for this week:

Warm up

Skillz and Drillz, range of motion, mobility drills as you see fit and then:

For Time

• Run 800 meters (1/2 mile)
• Complete 50 Air Squats
• 10 Burpees
  
• Run 400 meters
  
• 50 Air Squats
• 10 Burpees
  
• Run 800 meters
  
• 50 Air Squats
• 10 Burpees
  

Notes:

• Standard for the Air Squat is getting your thighs below parallel (relative to the ground) at the bottom and the hips must fully extend up top (when you are standing up).
  
• Standard for the Burpee is chest touches the ground at bottom of push up, hips fully extended during jump squat.

Scaling:

• Walk, Jog, or Walk/Jog the 800 meter and 400 meter run
• Complete 1/2 the number of Air Squats and Burpees
• If you are not capable of going full range of motion on either movement, do the range you can manage

Yes, worst case scenario, this WOD could be done with a dreadmill. Don't worry, I've done these sorts of things at the gym, jumping on for a quick 400, then jumping off to do something, then jumping back on and I've yet to be kicked out... yet; just lots of funny looks.Newest addition to my garage gym gear list. This is 2/3 of the pull up bar that my buddy, Jeff, and I built and installed yesterday. Between the two bars, it spans the width of my garage and can easily accommodate 5-6 people at a time. Can you say "pull up" anyone? Don't worry we won't use it this week... unless we do...