ZombieFit

WOD: 11/03/11

by on Nov.03, 2011, under WOD

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

3 rounds of: 25m quadrupedal movement, 10 push ups, 10 pull ups/jumping pull ups, and 10 isuckatthis**

**perform a movement that you suck at. If it is already in the warm up, then perform 15 repetitions of that movement instead of 10. For instance, if I suck at sit ups, and there are sit ups in the warm up, I’ll do 3 rounds of 15 instead of 3 rounds of ten. If I suck at handstand push ups, I’ll perform 3 rounds of 10 handstand push ups (or their progression) and add that to the warm up.

WOD 527
For time, perform the following:

├ętudiant:
30 jumping jacks
30 push ups
30 jumping pull ups
30 air squats
30 five-foot precisions
30 sit ups

avancee:
50 jumping jacks
50 push ups
50 jumping pull ups
50 air squats
50 six-foot precisions
50 sit ups

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

Post total number of sets to comments.

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