Suggested WOD

Hey Guys,

Hanging out at our daughter's place at Dover Air Force Base - man, the Air Force sure knows how to do it up right!

I would suggest that each of you take the rest of this week and early next week as a bit of a recovery week and get ready to hit it hard again late next week or early the following week. That being said, here is a CrossFit WOD I would suggest you complete either today or when it works in your schedule:

"Cindy" -
Complete as many rounds as possible in 20:00 of the following:

• Pull Up X 5
• Push Up X 10
• Air Squat X 15

You can scale this by reducing the time to 15:00. You could scale this to a lower number of reps, however I feel that you are each capable to doing it as RX's (as prescribed).

Remember to stick to the standards when it comes to range of motion on each movements:

• Pull up requires full extension at the bottom, chin clears the bar up top
• Push ups require full extension up top, chest to the deck (or a water bottle on it's side) at the bottom
• Air Squat requires full extension of the hips up top, thighs must go below parallel at the bottom

Post number of rounds to "comment".

Chris