ZombieFit

WOD: 05/28/11

by on May.28, 2011, under WOD

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

3 rounds of: 10 air squats, 10 push ups, 10 sit ups, 10 pull ups/jumping pull ups, and 10 isuckatthis**

**perform a movement that you suck at. If it is already in the warm up, then perform 15 repetitions of that movement instead of 10. For instance, if I suck at sit ups, and there are sit ups in the warm up, I’ll do 3 rounds of 15 instead of 3 rounds of ten. If I suck at handstand push ups, I’ll perform 3 rounds of 10 handstand push ups (or their progression) and add that to the warm up.

WOD 405

├ętudiant:
For time: 10-2-8-4-6-6-4-8-2-10 of alternating burpees and five foot precisions. So, 10 burpees followed by 2 precisions, etc.

avancee
Same as above, only add on an extra set of 12 (12-2-10, etc.) and perform 6 foot precisions.

traceur:
Same as avancee, only perform pull-up burpees.

Post time to comments.

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

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