Monday's WOD and a Dressing

Welcome to April everyone! It was a little windy this morning, so we got to work immediately. We started April off with a long, endurance WOD. To be honest, it turned out  to be a little more difficult than I had anticipated, but everyone did a great job.

Run 800 m.
-10 T Push-Ups
-10 Half Moon Sit-Ups
-10 Dumbbell Jumping Lunges
*Rest 1 minute.
Run 400 m.
-Repeat push-ups, sit-ups, jumping lunges
*Rest 1 minute.
Run 200 m.
-Repeat push-ups, sit-ups, jumping lunges
*Rest 1 minute.
Run 400 m.
-Repeat push-ups, sit-ups, jumping lunges
*Rest 1 minute.
Run 800 m.

*Everyone completed the WOD in under 33:00 minutes. You all did awesome and held yourself to an extremely high standard!

Also, I'd like to commend everyone for making some modifications to their diets. As I've said before, even small changes will make a difference. Be consistent and continue the hard work at boot camp and in the kitchen. It will be worth it! Here's a delicious recipe for a salad dressing/marinade. It's so simple and goes with just about everything. Try it!


Oil and Balsamic Dressing/Marinade

-1/4 c. Extra Virgin Olive Oil
-2 tbsp. Balsamic Vinegar
-1 tbsp. Red Wine Vinegar
-1/2 Fresh Lemon Juice
-1 Garlic, minced
-1 tsp. Fresh Basil, chopped
-Salt and pepper to taste

Mix all the ingredients together in a mason jar. Put the lid on a shake. Serve immediately or put in the refrigerator to chill. Use as a salad dressing or as a marinade for meat or veggies. Seriously, so good and easy.