ZombieFit

WOD: 12/02/11

by on Dec.02, 2011, under WOD

Warm Up: run 1/4 mile OR row 250m OR bike .5 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 548

étudiant:
3 rounds for time of:

100m sprint
25 push ups
25m quadrupedal movement
25 air squats

avancée
5 rounds for time of:

100m sprint
25 push ups
25m quadrupedal movement
25 air squats

traceur
5 rounds for time of:

200m sprint
25 push ups
50m quadrupedal movement
25 alternating leg lunges (25 each leg)

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