ZombieFit

WOD: 12/12/09

by on Dec.12, 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
étudiant:
In 10 minutes complete as many rounds as possible of: 5 push ups, 10 sit ups, 15 air squats.

After each round perform 50m of quadrupedal movement.

avancée
In 10 minutes complete as many rounds as possible of: 5 push ups, 10 sit ups, 15 air squats.

After each round (if possible) perform some kind of vault. If you can not perform a vault, perform 100m quadrupedal movement.

traceur
In 20 minutes complete as many rounds as possible of: 5 push ups, 10 sit ups, 15 air squats.

After each round (if possible) perform some kind of vault. If you can not perform a vault, perform 100m quadrupedal movement.

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