ZombieFit

WOD: 07/11/11

by on Jul.11, 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
étudiant:
5 rounds for time of: 50m quadrupedal movement, five 5 foot precision jumps, 10 dips

avancée
5 rounds for time of: 50m quadrupedal movement, five 7 foot precision jumps, 20 dips

traceur
5 rounds for time of: 100m quadrupedal movement, five 8 foot precision jumps, 30 dips

Cool Down
25 pull ups (may be dead hang, kipping, jumping or assisted).

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