WOD: 07/09/10

by on Jul.09, 2010, under WOD

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

3 rounds of: 10 air squats; 10 push ups; 10 sit ups; 10 air squats; 10 pull ups (may sub with jumping if needed)

WOD 179

On the minute, every minute, for 10 minutes – perform a set of burpees, push-ups, and air squats. If you fail to complete all sets within any single minute, restart the round of sets at the beginning of the next minute and add 1 additional burpee for each round you fail to complete.


2 burpees, 5 push-ups, 7 air squats


5 burpees, 7 push-ups, 9 air squats


5 burpees, 9 push-ups, 10 air squats

Cool Down

50 sit-ups