ZombieFit

WOD: 12/02/10

by on Dec.02, 2010, under WOD

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

3 rounds of: 25m quadrupedal movement, 10 push ups, 10 pull ups/jumping pull ups, and 10 isuckatthis**

**perform a movement that you suck at. If it is already in the warm up, then perform 15 repetitions of that movement instead of 10. For instance, if I suck at sit ups, and there are sit ups in the warm up, I’ll do 3 rounds of 15 instead of 3 rounds of ten. If I suck at handstand push ups, I’ll perform 3 rounds of 10 handstand push ups (or their progression) and add that to the warm up.

WOD 280

For time, perform:
├ętudiant:
50 burpees

avancee:
100 burpees

traceur:
100 pull-up or precision burpees*

*Instead of jumping up and clapping your hands over your head at the end of the burpee, you will either perform a pull-up or a five to six foot precision jump. Then after the movement you drop down into your press.

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