ZombieFit

WOD: 04/21/11

by on Apr.21, 2011, under WOD

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

3 rounds of: 10 parkour squats/air squats; 10 push ups; 10 sit ups; 50 ft quadrupedal movement.

WOD 376

étudiant:
3 rounds for time of:

25m kong walk
sprint 100m

avancée:
5 rounds for time of:

25m kong walk
sprint 100m

traceur:
5 rounds for time of:

50m kong walk
sprint 100m

Cool Down
karaoke (side stepping crossovers) 200m both sides

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