ZombieFit

WOD: 11/30/09

by on Nov.29, 2009, under WOD

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

WOD 33
Complete 21-15-9 repetitions for time of:

étudiant:
12 inch box jumps, push ups, sit ups.

avancée
24 inch box jumps, push ups, elbows to knees

traceur
36 inch box jumps, push ups, elbows to knees

If needed sub parkour squats for box jumps.

Cool Down
100m quadrupedal movement.

Share
:,