ZombieFit

WOD: 04/11/11

by on Apr.11, 2011, under WOD

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

3 rounds of: 10 jumping jacks, 10 sit ups, 10 pull ups (may sub with jumping pull ups) and 10 air squats.

WOD 368

Complete 21-15-9 repetitions* for time of:

étudiant:
12 inch box jumps, push ups, sit ups.

avancée
24 inch box jumps, push ups, knees to elbows

traceur
36 inch box jumps, push ups, knees to elbows

If needed sub parkour squats for box jumps.

*For those new to the site, this would work out like this:

21 box jumps, 21 push ups, 21 sit ups, 15 box jumps, 15 push ups, 15 sit ups, 9 box jumps, 9 push ups, 9 sit ups. This workout is to be completed as fast as possible and with minimal rest.

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