ZombieFit

WOD: 07/11/11

by on Jul.11, 2011, under WOD

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

3 rounds of 25m quadrupedal movement, 10 squats, 10 sit ups, 10 double unders (or 50 single unders) and 10 push ups.

WOD 441

├ętudiant:
15-11-9 repetitions for time of:

20 inch box jumps
jumping pull ups
sit ups
push ups

avancee
21-15-9 repetitions for time of:

24 inch box jumps
pull ups
sit ups
push ups

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

30 inch box jumps
pull ups
sit ups
handstand push ups

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