ZombieFit

WOD: 10/12/10

by on Oct.12, 2010, under WOD

Warm Up: run 1/4 mile or bike 1 miles or row 250m followed by:

3 rounds of: 25m quadrupedal movement, 10 sit ups, 10 push ups

WOD 243
Three rounds for time of:

étudiant:
50m ground kongs; 25 air squats; 25 jumping pull ups

avancée
50m ground kongs; 50 air squats; 50 jumping pull ups

traceur
50m ground kongs; 50 air squats; 25 pull ups

Cool Down
Handstand hold against a wall till failure x 3

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