ZombieFit

WOD: 04/09/12

by on Apr.09, 2012, under WOD

Warm Up: run 1/4 mile or bike 1 miles or row 250m

3 rounds of: 10 double unders, 10 push ups, 10 sit ups and 10 dips.

WOD 633

étudiant:
For time, perform 100 repetitions of ONE of the following movements:

push ups, sit ups, jumping pull ups or air squats.

avancée
For time, perform 100 repetitions of ONE of the following movements:

push ups, sit ups, kipping pull ups or air squats. If you finish in under ten minutes, rest three minutes and then complete 100 repetitions of one of the other movements. If you do not finish in under 10 minutes, perform 50 repetitions of two of the other movements.

traceur
For time, perform 100 repetitions of ONE of the following movements:

push ups, sit ups, kipping pull ups or air squats. If you finish in under ten minutes, rest three minutes and then complete 100 repetitions of one of the other movements. Attempt to do this for all 4 movements.

Cool Down
1 x 400m sprints.

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