ZombieFit

WOD: 10/30/09

by on Oct.29, 2009, under WOD

Warm Up: run 1/4 mile or bike 2 miles or row 500m followed by:
3 rounds of: 10 pull ups; 10 push ups; 10 air squats; 10 sit ups

WOD 12
CrossFit WOD – Annie 50-40-30-20-10 rep rounds of double unders and sit ups. If you don’t have a jump rope available, sub the double unders with tuck jumps.

étudiant:
Perform “single-unders” with rounds of 100-80-60-40-20. If you do not have a jump rope, sub with tuck jumps in rounds of 30-20-10.

avancée
WOD as RX’d. 50-40-30-20-10 double unders/tuck jumps and sit ups.

traceur
same as avancée, only the entire wod must be completed in under 6 minutes.

Cool Down
100m backwards quadrupedal movement.

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