ZombieFit

WOD: 11/15/09

by on Nov.15, 2009, under WOD

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

WOD 23

étudiant:
Complete as many rounds as possible in 20 minutes of:
5 jumping pull ups, 10 push ups, 15 air squats.

avancée
Complete as many rounds as possible in 20 minutes of:
5 pull ups, 10 push ups, 15 air squats.

traceur
Complete as many rounds as possible in 20 minutes of:
5 l-sit pull ups, 10 push ups, 15 air squats.

Post rounds completed to comments.

Cool Down
10 handstand push ups. Concentrate on your form. If possible do them free-standing.

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