ZombieFit

WOD: 07/07/11

by on Jul.05, 2011, under WOD

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

3 rounds of: 25m quadrupedal movement, 10 push 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 438

Skill work: Max effort broad jump.

Start doing precision jumps at 4 feet distance. Concentrate on your form and landings.

Perform five 4 foot jumps
Perform five 5 foot jumps
Perform five 6 foot jumps

Continue performing five repetitions of the precision jump up until you reach your max jump distance. Once you have reached a max effort precision, perform 10 max effort broad jumps. **NOTE** a max effort precision involves actually landing the jump. If you are tipping over or falling backwards your technique is wrong. Concentrate on taking the jump UP not straight.

Cool Down
100m quadrupedal movement for time.

Post distance of max effort precision & time of cool down to comments.

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