Warm-up:
20 slow-motion squats (exploding jumps out of last 10)
1-2-3-4-5-6-7-6-5-4-3-2-1 French Push-ups
800m group "catch-up" run
WOD:
In groups of 3 people, rotating exercises, 10x –
1 Runs 300m
1 Holds plank
1 Air squats
Comments: This whole thing took about an hour. The French push-ups hurt. My legs turned to jelly on the warm-up run, and I was seriously huffing and puffing. I started with the squats for my group and did 22 on the first round. After the first run, about half the squatting time turned to recovery time and I went to somewhere between 12 and 17 squats each round. My planks, usually still in recovery, were not so hot. I think I held more of a pike position than a plank one. Whatever – I could still barely breath and I was gearing up for the next run during those. I'm sure I was the slowest runner out there. This was a hard work out for me with all the running, but after a really sedentary week of Skills WODs, it felt great to barely be able to breath and sweat my ass off. Outside no less.
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