ZombieFit

WOD: 11/29/12

by on Nov.29, 2012, under WOD

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

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

WOD 749

21-15-9 repetitions for time of:
étudiant:
12 inch box jumps
push ups
sit ups

avancée
24 inch box jumps
push ups
sit ups

traceur
24-36 inch box jumps
handstand push ups
sit ups

Cool Down
100m sprint x 3 with 1 minute rest between each rep.

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