ZombieFit

WOD: 12/05/10

by on Dec.04, 2010, under WOD

Warm Up: run 1/4 mile or bike .5 miles or row 250m followed by:
3 rounds of: 10 air squats, 10 sit ups, 10 jumping pull ups (may sub with push ups if you don’t have a pull up bar).

WOD 282

étudiant:
3 rounds for time of: 50m quadrupedal movement, five 5-foot precision jumps, 10 dips

avancée
5 rounds for time of: 50m quadrupedal movement, five 7 foot precision jumps, 10 dips

traceur
5 rounds for time of: 50m quadrupedal movement, five 8 foot precision jumps, 20 dips

Cool Down
25 pull ups (may be dead hang, kipping, jumping or assisted).

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