ZombieFit

WOD: 09/16/11

by on Sep.16, 2011, under WOD

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

3 rounds of 10: 50m quadrupedal movement, 10 dips, 10 five-foot precisions and 10 push ups.

WOD 493

├ętudiant:
For time, complete:

100 jumping jacks
25 jumping pull ups
100 jumping jacks
25 air squats
100 jumping jacks
25 push ups
100 jumping jacks
25 sit ups
100 jumping jacks
25 five foot precisions

avancee
25 burpees
25 pull ups
25 burpees
25 air squats
25 burpees
25 push ups
25 burpees
25 sit ups
25 burpees
25 five foot precisions

traceur:
25 burpees
50 pull ups
25 burpees
50 air squats
25 burpees
50 push ups
25 burpees
50 sit ups
25 burpees
50 six foot precisions

Post time to comments.

Share