ZombieFit

WOD: 11/16/09

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 24

étudiant:
5 rounds for time of: 15 lunges and 5 burpees.

avancée
5 rounds for time of: 15 lunges and 5 burpee pull ups.

traceur
5 rounds for time of: 15 lunges and 10 burpee pull ups.

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Cool Down
Three 100m sprints with 2 minutes rest in between each run.

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