ZombieFit

WOD: 11/05/11

by on Nov.05, 2011, under WOD

Warm Up: run 1/4 mile OR row 250m OR bike 1 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 528
For time:

├ętudiant:
Lunge walk 200m, then lunge walk backwards 100m.*

avancee
Lunge walk 300m, then lunge walk backwards 200m.*

traceur:
Lunge walk 400m, then lunge walk backwards 300m.*

**Make sure your knee touches the ground on every lunge.

Cool Down
2 x 100m sprint

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