Friday, October 30, 2015

Saturday, 31 October


Happy Halloween!

Wear a costume to the gym while we complete the Zombies and Defenders WOD -- Best costume wins a small prize!

Break into a team of 4.  2 Partners work together to complete the "Zombie" WOD while other 2 work together to complete the "Defender" WOD.  Then switch.

Zombie WOD:
"Walk Like the Dead" 400m DB Carry
"Grave Burster" 80 Burpees
"Brain Toss" 80 Wall Ball (14/20# to 10')
"Blood on the Bar" 80 Pull ups

Defender WOD:
"Haul off the Dead" 200m Partner Carry
"Suppressing Fire" 200 Double Unders
"Jump High or Die" 100 Box Jumps (20/24")
"Skull Crushers" 60 Tire Flips



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