ZombieFit

WOD: 06/08/11

by on Jun.08, 2011, under WOD

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

3 rounds of: 10 air squats; 10 push ups; 10 sit ups; 10 air squats; 10 pull ups (may sub with jumping if needed)

Perform 50 safety rolls. This is skill work, so do not rush the exercises. Take your time.

WOD 413

étudiant:
21-15-9 repetitions for time of:

jumping pull ups
push ups
air squats

avancée
21-15-9 repetitions for time of:

jumping pull ups
push ups
air squats

After every set of movements perform a a safety roll* (so after your set of 21 jumping pull ups you will do a roll, after your 21 push ups you will do a roll, etc.). After each round (of 21, 15, 9) perform 5 burpees.

traceur
21-15-9 repetitions for time of:

jumping pull ups
push ups
air squats

After every set of movements, perform 2 safety rolls and a vault. After each round (of 21, 15, 9) perform 5 burpees.

Post time to comments.

*ONLY PERFORM SAFETY ROLLS IN THE WOD IF YOU ARE CONFIDENT THAT YOU ARE DOING THEM CORRECTLY. If at ANY time you are performing a roll and it hurts any area of your body YOU ARE DOING IT WRONG. Safety rolls are a fundamental skill in parkour, but there is some risk of injury. Check out our tutorial and practice the movement before you do the WOD.

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