Much Props to Z-Fit’s Resident MMA Athlete – Roma Pawelek!

by on Mar.03, 2011, under Misc., WOD

Much congratulations to Roma Pawelek for recently winning her first ever MMA bout! In addition to being an all-around bad ass, Roma has also been a staunch supporter of ZombieFit from almost day 1. Anyone that knows Roma realizes that this is just the beginning.

Warm Up: run 1/4 mile or bike 2 miles or row 250m followed by:
3 rounds of: 10 sit ups, 10 push ups, 10 air squats, 10 pull ups (or handstand push ups)

WOD 345
On the minute, for 10 minutes, complete the following*:

100m sprint

100m sprint
10 air squats

100m sprint
10 air squats
5 push ups

Post time to comments.

*This means that you complete the prescribed movements at the start of each minute. Once completed, you rest for the remaining time in the minute and then start over again at the beginning of the next minute.