ZombieFit

WOD: 12/26/09

by on Dec.26, 2009, under WOD

Warm Up: run 1/4 mile or bike 2 miles or row 250m followed by: 3 rounds of 10 air squats, 10 double unders, 10 push ups, 10 jumping jacks.

WOD 49

étudiant:
5 rounds for time of:
10 jumping pull ups; 10 sit ups; 10 twelve inch box jumps.

avancée:
5 rounds for time of:
10 pull ups; 10 sit ups; 10 twenty-four inch box jumps

traceur:
5 rounds for time of:
10 L-sit pull ups; 10 knees to elbows (video file from Crossfit HQ; 10 thirty-six inch box jumps

Cool Down
200m reverse quadrupedal movement.

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