WOD 10/31/16


WOD: Halloween Team WOD: “World War Z”
Create teams of 4. Half of the team does the Zombie WOD, the other half does the Defender WOD, then they switch. At the conclusion, all 4 team members should have done both WODs. Both WODs are done for time, and then added together. Shortest time wins. All exercises in both WODs are done with one partner working as long as they can, while the other rests, in succession, until they get each task accomplished.
• “Walk Like the Dead”: 30 Wall walks
• “Grave Busters” : 60 Burpees
• “Brain Toss” : 60 Wall Balls (20/14 lbs)
• “Blood on the Bar” : 60 Pull ups
• “Haul Off the Dead” : 200 M Partner Carry (Switch off as needed)
• “Suppressing Fire” : 200 Double Unders
• “Jump High or Die” : 100 Box Jumps (24/20″)
• “Skull Crushers” : 30 Tire Flips OR 60 Deadlifts (185/135 lbs)
Wear your costumes!!!! The best costume in each class will be rewarded.
Post WOD Mobility: Supine glut. stretch, 2 minutes each; Pec stretch, 2 minutes each

11:00 am Strength Class
Lift: Narrow stance concentric good morning + 20% chain, heavy set of 5

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