WOD: 09/11/11

by on Sep.12, 2011, under WOD

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

3 rounds of 10: pull ups, air squats, push ups, sit ups, dips.

WOD 489

For time: 10 burpees, 2 five foot precisions, 8 burpees, 4 five foot precisions, 6 burpees, 6 five foot precisions, 4 burpees, 8 five foot precisions, 2 burpees, 10 five foot precisions.

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

Same as avancee, only perform 7 foot precisions.

Post time to comments.

Cool Down
Perform 50 push ups as quickly as possible.