ZombieFit

WOD: 09/05/10

by on Sep.05, 2010, under WOD

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

3 rounds of: 10 parkour squats/air squats; 10 sit ups: 50 ft quadrupedal movement.

WOD 215

As quickly as possible:
étudiant:
Lunge walk 100m, then lunge walk backwards 100m. Make sure your knee touches the ground on every lunge.

avancée:
Same as above, only do this for 200m.

traceur:
Same as above, only do this for 300m.

Must be completed in 8 – 10 minutes.

Cool Down

3 x 100m sprint.

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