ZombieFit

WOD: 08/28/10

by on Aug.28, 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 209
Compare to your performance for WOD 152

étudiant:
On the minute, for ten minutes, complete the following:

2 burpees, 4 push ups, 6 sit ups.

avancée
On the minute, for ten minutes, complete the following:

3 burpees, 5 push ups, 7 sit ups.

traceur
On the minute, for ten minutes, complete the following:

5 burpees, 7 push ups, 9 sit ups.

If you cannot complete the movements within the minute time frame, you must immediately stop what you are doing, and start the next round from the beggining with an additional 2 burpees. So if you are doing the avancee level workout, and miss a round, you would start the next round with 5 burpees.

Share