ZombieFit

WOD: 12/28/11

by on Dec.28, 2011, under WOD

Sorry for the lack of updates, but we continue to have server issues. That, in combination with the holidays, has left me no time to get content up. I think everything is fixed (for now) so you can expect our regularly scheduled WODs. Hope everyone had a Merry Christmas/Happy Hanukkah/Extended Weekend for Family Fun!

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

3 rounds of: 10 parkour squats/air squats; 10 push ups; 10 sit ups; 50 ft quadrupedal movement.

WOD 564

étudiant:
3 rounds for time of:

25m kong walk
sprint 100m

avancée:
5 rounds for time of:

25m kong walk
sprint 100m

traceur:
5 rounds for time of:

50m kong walk
sprint 100m

Cool Down
karaoke (side stepping crossovers) 200m both sides

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