ZombieFit

WOD: 10/02/11

by on Sep.30, 2011, under WOD

*Posting this a little early as I may not have an internet connection over the weekend.*

Warm Up:
3 rounds of 25m quadrupedal movement, 10 push ups, 10 sit ups, 10 air squats, 25 jumping jacks

WOD 503

étudiant:
21-15-9 repetitions for time of 5 foot precisions and jumping pull ups.

avancée
21-15-9 repetitions for time of 6 foot precisions and pull ups (kipping or dead hang)

traceur
21-15-9 repetitions for time of 6 foot precisions, double unders and pull ups (kipping or dead hang)

Post time to comments.

For these precisions, make sure that you are concentrating on form. This is a metabolic conditioning workout, but don’t let your precision form and technique go to crap. Get full extension on your jump, pick up your knees, spot your landing and land quietly on the balls of your feet. ABSORB the impact.

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