Zachary time WOD

• Warm up

• Tabata 20x10x8x4

• 8 (rep) x 20 (work) x 10 (rest) (High Plank + Push up)
• 8 (rep) x 20 (work) x 10 (rest) (Hold squat + Hold HSPU)
• 8 (rep) x 20 (work) x 10 (rest) (High Knee + Jumping Jack)
• 8 (rep) x 20 (work) x 10 (rest) (Row + Lunges)

preparar cronómetro para 4 series de 8 estaciones cada una con 20 segundos de trabajo y 10 de descanso.  Tiempo total para calentamiento: 16 minutos.

High Kness es trote intenso con rodillas a la altura de cadera.

Row cara arriba tomando con cada mano el respaldo de una silla y recostado nos levantamos con movimiento de remo. 

• Zachary for time

Tips (10 Burpees - 25 Push Ups - 50 Lunges - 100 Sit ups - 150 Air Squats)

Works (5 Rounds)

• 
  
• 1)10 Burpees

• 2)10 Burpees + 25 Push-Ups

• 3)10 Burpees +25 Push-Ups + 50 Lunges

• 4)10 Burpees + 25 Push-Ups + 50 Lunges  + 100 Sit-Ups

• 5)10 Burpees + 25 Push-Ups + 50 Lunges + 100 Sit-Ups +150 Air Squats

Info

Zachary D. Tellier, 31, of Charlotte was a combat infantryman with the 4th Squadron, 73rd Cavalry Regiment, 4th Brigade Combat Team, at Fort Bragg. He died Sept. 29, 2007 of wounds sustained while on a ground patrol in Afghanistan.