ZombieFit

WOD: 06/23/10

by on Jun.23, 2010, under WOD

Warm Up:: run 1/4 mile, bike 1/2 mile, row 250 m.

3 rounds of: 10 parkour squats/air squats; 10 push ups; 10 sit ups; 50 ft quadrupedal movement.

WOD 167

étudiant:

3 rounds for time of:

25m kong walk
sprint 100m

avancée:

5 rounds for time of:

25m kong walk
sprint 100m

traceur:

5 rounds for time of:

50m kong walk
sprint 100m

Must be completed in under 9 minutes.
Cool Down

karaoke (side stepping crossovers) 200m both sides

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