ZombieFit

WOD: 01/04/10

by on Jan.04, 2011, under WOD

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

3 rounds of 10: pull ups, air squats, push ups, sit ups, dips.

WOD 304

├ętudiant:
For time: 10 burpees, 25m quadrupedal movement*, 8 burpees, 25m quadrupedal movement, 6 burpees, 25m quadrupedal movement, 4 burpees, 25m quadrupedal movement, 2 burpees, 25m quadrupedal movement.

avancee
Same as above, only add on an extra set of 12 burpees to the beginning.

traceur:
Same as avancee, only perform 50m quadrupedal movement.

Post time to comments.

Cool Down
Perform 50 push ups in as few sets as possible.

*This can either be forward, backward or side-to-side quadrupedal movement.

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