ZombieFit

WOD: 06/27/11

by on Jun.26, 2011, under WOD

Posting from sunny Paris! Hope everyone had as good a weekend as I did.

Cheers!

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

WOD 428

étudiant:
On the minute, for 10 minutes, complete the following repetitions:

3 push ups
5 jumping pull ups (sub with sit ups if no pull up bar)
9 air squats

avancée:
On the minute, for 15 minutes, complete the following repetitions:

5 push ups
7 pull ups (sub with sit ups if no pull up bar)
9 air squats

traceur
On the minute, for 20 minutes, complete the following repetitions:

5 handstand push ups
7 pull ups (sub with sit ups if no pull up bar)
9 air squats

*If you fail to complete the round in the given minute, you must stop the clock, perform 5 burpees, and then start the clock and continue the next minute’s movements.

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