ZombieFit

WOD: 07/14/13

by on Jul.14, 2013, under Misc.

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

3 rounds of: 10 five-foot precisions, 10 jumping pull ups, 10 sit ups, 10 alternating leg lunges

WOD

├ętudiant:
21-15-9 repetitions for time of: push ups, jumping jacks, air squats.

avancee:
21-15-9 repetitions for time of: push ups, jumping jacks, air squats. In between each set of exercises perform 25m of quadrupedal movement. That means after your first set of 21 push ups, do some QM. After the set of 21 jumping jacks, do some QM, etc. You must finish the WOD with a 25m quadrupedal movement.

traceur:
21-15-9 repetitions for time of: handstand push ups, jumping jacks, air squats. In between each set of exercises perform 25m of quadrupedal movement. That means after your first set of 21 push ups, do some QM. After the set of 21 jumping jacks, do some QM, etc. You must finish the WOD with a 25m quadrupedal movement.

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