Halloween WOD! October 31st 2015

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.
Zombies:
• “Walk Like the Dead”: 30 wall walks
• “Grave Bursters” : 60 burpees
• “Brain Toss” : 60 Wall Ball (20/14 lbs)
• “Blood on the Bar” : 60 Pull ups
Defenders:
• “Haul Off the Dead” : 200 M Partner Carry (Switch off)
• “Suppressing Fire” : 200 Double  unders / 400 singles
• “Jump High or Die” : 100 Box Jumps (24/20″)
• “Skull Crushers” : 60 Deadlifts (185/135 lbs)

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Wednesday October 14th 2015

WU – 15-20 minutes with stretching I between

Deadlift x 5
Muscle snatch x 5
Hand Stand hold x 5-10 secs
Power snatch x 5

WOD – 5 rounds for time of:
225-lb. deadlifts, 10 reps
75-lb. snatches, 10 reps
10 handstand push-ups
75-lb. snatches, 10 reps

Post WOD – Foam Roll

It’s on beyond the white board 👍