ZombieFit

WOD: 10/10/11

by on Oct.10, 2011, under WOD

WOD 509
Warm Up: run 1/4 mile OR row 250m OR bike 1/2 mile.

3 rounds of 10: 10 squats, 10 push ups, 10 double unders (or 50 single unders) and 10 push ups.

├ętudiant:
In 10 minutes, complete as many rounds as possible of: 25m quadrupedal movement, 5 push ups, 10 sit ups and 15 jumping jacks.

avancee
In 10 minutes, complete as many rounds as possible of: 50m quadrupedal movement, 5 burpees, 10 sit ups and 15 jumping jacks.

traceur:
In 20 minutes, complete as many rounds as possible of: 50m quadrupedal movement, 5 burpees, 10 sit ups and 15 jumping jacks.

Post rounds completed to comments

Cool Down
50 alternating lunges.

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