ZombieFit

WOD: 07/16/10

by on Jul.16, 2010, under WOD

Warm Up: run 1/4 mile or bike 2 miles or row 500m followed by:
3 rounds of: 10 pull ups; 10 push ups; 10 parkour squats; 10 sit ups

WOD 183
21-15-9 repetitions for time of:

étudiant:
alternating leg lunges and push ups. In between each set perform 50m quadrupedal movement (21 – 50m qm – 15 – 50m qm – 9 – 50m qm).

avancée
lunges both legs (42 total reps for the first set) and push ups. In between each set, perform 100m quadrupedal movement.

traceur
one legged squats (pistols – no alternating, i.e. 21 reps of one legged squats with the left leg, then 21 reps with the right leg) and push ups. In between each set, perform 100m quadrupedal movement.

Cool Down
In as few sets as possible, complete 75 air squats.

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