ZombieFit

WOD: 12/28/10

by on Dec.28, 2010, under WOD

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

3 rounds of: 25m quadrupedal movement, 10 jumping pull ups, 10 five-foot precisions.

WOD 299

Complete one of the following tabata*exercises:

Rowing
Biking
Running

├ętudiant:
Complete only 5 tabata sets

avancee and traceur
Complete a full tabata workout (8 sets).

**What this means is that you’ll be picking one of these exercises and performing 8 sets of 20 seconds of maximum effort work (sprinting, cycling or rowing), followed by 10 seconds of rest. If you’re working at the etudiant level, only complete 5 sets.**

Post total distance traveled to comments.

NOTE: This is going to be a tough WOD so make sure you are prepared for it. Don’t do this WOD if you went out binge drinking last night or you’re planning on starting your NY resolution of getting healthy and this is your first workout.

Cool Down
Walk 1/2 mile.

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