Comments on: Rest Day and Shout-Outs http://zombiefit.org/2010/07/rest-day-and-shout-outs/ "Fitness to Survive the Apocalypse" Sat, 10 Dec 2011 07:53:52 +0000 hourly 1 http://wordpress.org/?v=3.3.2 By: Theron Rutyna http://zombiefit.org/2010/07/rest-day-and-shout-outs/comment-page-1/#comment-1746 Theron Rutyna Fri, 30 Jul 2010 23:25:55 +0000 http://zombiefit.org/?p=1425#comment-1746 "Missing Link" WOD (for those who missed a day or are truely paranoid) Warmup: .25-.5mi run (sub bike/row/swim as req) (3) rounds: 10 push-ups, 10 sit-ups, 10 air squats, 10 pull-ups, 25 jumping jacks. Workout: (basic level) sprint maximum (until you lose your sprint) 21 alternating leg lungs (each leg) 15 standing jumps for height 9 burpees Good luck and enjoy your day! -Theron and the Ashland, WI "Missing Link" Zombiefit types “Missing Link” WOD
(for those who missed a day or are truely paranoid)

Warmup: .25-.5mi run (sub bike/row/swim as req)
(3) rounds: 10 push-ups, 10 sit-ups, 10 air squats, 10 pull-ups, 25 jumping jacks.

Workout: (basic level)
sprint maximum (until you lose your sprint)
21 alternating leg lungs (each leg)
15 standing jumps for height
9 burpees

Good luck and enjoy your day!

-Theron and the Ashland, WI “Missing Link” Zombiefit types

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