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	<title>ZombieFit &#187; back squat</title>
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	<description>&#34;Fitness to Survive the Apocalypse&#34;</description>
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		<title>WOD: 01/22/10</title>
		<link>http://zombiefit.org/2010/01/wod-012210/</link>
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		<pubDate>Fri, 22 Jan 2010 04:54:48 +0000</pubDate>
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		<description><![CDATA[WOD 71 Warm Up: run 1/4 mile OR row 250m OR bike 2 miles. 3 rounds of 10: 10 air squats, 10 push ups, 10 sit ups, 10 pull ups (you may sub jumping pull ups for regular pull ups). Everyone: Back squat sets of: 5, 5, 5. Try to work up to your highest [...]]]></description>
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		<title>WOD: 12/21/09</title>
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		<pubDate>Mon, 21 Dec 2009 04:41:29 +0000</pubDate>
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		<description><![CDATA[Warm Up: run 1/4 mile or bike 2 miles or row 250m followed by: 3 rounds of 10 double unders, 10 air squats, 10 pull ups and 10 sit ups. WOD 45 étudiant: Back squat skill work. Use very light weight or a broomstick/pvc pipe and practice the squat movement. Make sure your feet are [...]]]></description>
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		<title>WOD: 10/15/09</title>
		<link>http://zombiefit.org/2009/10/wod-101509/</link>
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		<pubDate>Fri, 16 Oct 2009 01:22:10 +0000</pubDate>
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		<description><![CDATA[Warm Up:: run 1/4 mile, bike 1/2 mile, row 250 m. 3 rounds of: 10 parkour squats/air squats; 10 sit ups; 10 push ups, 50 ft quadrupedal movement. WOD 6 If you have never done a back squat before, you&#8217;re an étudiant today. If you have limited experience with the back squat, you&#8217;re avancée, and [...]]]></description>
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