WOD: 12/11/09

by on Dec.11, 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 jumping pull ups (may sub with push ups if you don’t have a pull up bar).

WOD 41
5 rounds for time of: 50m quadurpedal movement, five 5 foot precision jumps, 10 dips

5 rounds for time of: 50m quadrupedal movement, five 7 foot precision jumps, 20 dips

5 rounds for time of: 100m quadrupedal movement, five 8 foot precision jumps, 30 dips

Cool Down
25 pull ups (may be dead hang, kipping, jumping or assisted).