Man, I'm super stiff from yesterday's long run. We might run a mile or two during a workout but it's broken up into 400 and 800 meters. I haven't gone and done miles a time in a while, and my legs were feeling it this morning.
Focus: Agility/Plyometrics
We started off with some speed drills and agility training with a plyo ladder, some cones and boxes. Running through various stations in groups of 3 or 4.
WOD w/12# vest: AFAP
200 air squats
150 sit ups
100 push ups
75 pull ups
Score/Time: 17:56
calories burned (including focus & WOD): 683
This took me longer than I expected. The vest probably had something to do with that. Believe it or not, what took me longest and was most debilitating was the air squats. My legs were just so stiff form yesterday, after only about 50 or so my legs felt super fatigued and I had to break them up into smaller sets.
The sit ups got pretty hard with the vest as well. The pull ups and push ups didn't really give me too much of a problem though. Overall, it was a good effort. I really worked on not wasting time transitioning and when I felt like I wanted to stop, getting 5 more reps at that movement.
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