ZombieFit

WOD: 01/20/12

by on Jan.20, 2012, under WOD

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

3 rounds of 10: 10 air squats, 10 push ups, 10 sit ups, 10 pull ups (you may sub jumping pull ups for regular pull ups).

WOD 579

For time:
├ętudiant:
Lunge walk 200m, then lunge walk backwards 100m. Make sure your knee touches the ground on every lunge.

avancee
Lunge walk 300m, then lunge walk backwards 200m. Make sure your knee touches the ground on every lunge.

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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