ZombieFit

WOD: 11/10/09

by on Nov.10, 2009, under Fitness, WOD

Warm Up: run 1/4 mile or bike 2 miles or row 500m followed by:
3 rounds of: 50m quadrupedal movement, 10 air squats, 10 sit ups, 10 jumping pull ups (may sub with push ups if you don’t have a pull up bar).

WOD 19

We are going to use a great list of drills for this WOD. It comes to us from APK (American Parkour)
Additionally, please feel free to review this list at any time for new exercises and ideas.
http://www.americanparkour.com/content/category/5/25/386/

étudiant:
choose 5 of the exercises and do 1 set of 10 reps for each exercise

avancée:
choose 7 of the exercises and do 1 set of 10 reps for each exercise

traceur:
choose 10 of the exercises and do 1 set of 10 reps for each exercise

-post exercises chosen to comments

Cooldown: stretch all the major muscle groups for at least 30 seconds respectively and watch this Parkour Strength Training video!

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