We have a sold-out ZombieFit Class today at 6:30p.m. Make sure to check the scheduler a couple hours before to see if there are any cancellations!
Now for the 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.
Complete the following:
Time yourself for your first repetition, and then multiply that time by 4.
That is your rest time after each subsequent run. This is a full effort sprint.
5 x 100m sprint.
8 x 100m sprint
11 x 100m sprint