ZombieFit

WOD: 09/24/11

by on Sep.26, 2011, under WOD

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

3 rounds of: 25m quadrupedal movement, 10 jumping pull ups, 10 five-foot precisions.

WOD 499

Complete one of the following tabata*exercises:

Rowing
Biking
Running

├ętudiant:
Complete only 5 tabata sets

avancee and traceur
Complete a full tabata workout (8 sets).

**What this means is that you’ll be picking one of these exercises and performing 8 sets of 20 seconds of maximum effort work (sprinting, cycling or rowing), followed by 10 seconds of rest. If you’re working at the etudiant level, only complete 5 sets.**

Post total distance traveled to comments.

NOTE: This is going to be a tough WOD so make sure you are prepared for it.

Cool Down
Walk 1/2 mile.

Share