WOD: 01/11/12

by on Jan.11, 2012, under WOD

Warm Up: run 1/4 mile or bike 1/2 miles or row 500m followed by:
3 rounds of: 10 pull ups; 10 push ups; 10 parkour squats; 10 sit ups

WOD 574

All levels: perform forward quadrupedal movement for 400 meters for time.

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Cool Down
10 precision jumps at 85% of your max broad jump.