ZombieFit

WOD: 09/10/10

by on Sep.10, 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 219

├ętudiant:
For time, perform one of the following:

run 1/2 mile
row 1000m
bike 2 miles

avancee:
For time, perform one of the following:

run 1 mile
row 2000m
bike 4 miles

traceur:
For time, perform one of the following:

run a 5k
row 5000m
bike 10 miles

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