ZombieFit

WOD: 10/26/11

by on Oct.26, 2011, under WOD

Warm Up: run 1/4 mile or bike 1/2 mile or row 500m followed by 3 rounds of: 10 sit ups 10 jumping pull ups and 10 dips.

WOD 521

étudiant:
Three rounds for time of:

Sprint 100m*
15 air squats
5 burpees

avancée
Three rounds for time of:

Sprint 100m*
25 air squats
10 burpees

traceur
Five rounds for time of:

Sprint 100m*
25 air squats
10 burpees

*May sub the sprints for 200m row.

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