October 30, 2017
Wear your costumes!!!! The best costume in each class wins a FitAid or a Kill Cliff!!
Halloween Team WOD: “World War Z”
Create teams of 4. Half of the team does the Zombie WOD, the other half does theDefender WOD, then they switch. At the conclusion, all 4 team members should have done both WODs. Both WOD are donefor 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 theDead”: 30 wall walks
“Grave Busters” : 60 burpees
“Brain Toss”: 60 Wall Ball
“Blood on the Bar” : 60 Pull ups
“Haul Off the Dead”: 200 M Partner Carry
“Suppressing Fire” : 200 Double Unders
“Jump High or Die”: 100 Box Jumps
“Skull Crushers”: 30 Tire Flips OR 60 Deadlifts
Post WOD Mobility: Supine glut. (cross-legged) stretch, 2 minutes each; Pec stretch, 2 minutes each