ZombieFit

WOD: 11/02/09

by on Nov.01, 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 13
Three rounds for time of:

étudiant:
50m ground kongs; 25 air squats; 25 jumping pull ups

avancée
50m ground kongs; 50 air squats; 25 pull ups

traceur
50m ground kongs; 50 air squats; 25 pull ups
Must be completed in 9 minutes.

Cool Down
sprint 100m three times. Rest two minutes between each sprint.

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