Dedication to the Injured QWOD

X-squats (stay on the ground - she's jumping)

I was going to make today's Quick Workout Of the Day incredibly tough in sympathy for the half marathon I'm running on Sunday, but instead I'm going to make it incredibly tough in dedication to the injured Melanie.  She's been having some calf problems and is really bummed out, so when your arms are burning and your legs feel like jello, push through it and think of your injured fellow boot campers.

QWOD for Saturday, August 14th

• 50 X-squats (With wide feet, come down into a squat, and then push back up, bring your arms into a "Y", creating a full "X" with your body)
• 1 minute prone iso-abs (forearm plank), but switch off raising a leg every 10 seconds
• Heisman balance move for 1 minute (tire tire, hold the Heisman, tire tire, hold the Heisman...)
• 20 burpees with pushups (quit yer crying and do it!)
• Jog in place for 1 minute (this is your rest break, by the way)
• Arm holds for 3 minutes (hold your arms straight out to sides, slowly keep them level and bring them in front of you, then slowly bring them back out to sides, and keep repeating for 3 minutes)
• 20 1-legged squats per leg
• 25 dips on the edge of a couch/chair/bed
• 2 full-body supermans for 30 seconds each
• 1 minute prone iso-abs (Start with feet 2 feet apart, slowly walk your feet in, then slowly walk your feet back out, repeating for the full minute.  Keep squeezing the glutes and don't let the hips sag!)