WOD: 07/23/12

by on Jul.23, 2012, under WOD

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

3 rounds of: 10 push ups, 10 air squats, 10 sit 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 10 n. If I suck at handstand push ups, I’ll perform 3 rounds of 5 handstand push ups (or their progression) and add that to the warm up.

WOD 694
In as few sets as possible, and as quickly as possible, complete the following:


30 push ups
30 air squats
30 jumping pull ups
30 sit ups


50 push ups
50 air squats
50 jumping pull ups
50 sit ups


75 push ups
75 air squats
75 jumping pull ups
75 sit ups

Post total # of sets to comments.

Cool Down
2x100m sprint