Saturday, Oct. 31, 2015

Warm Up: 2 rounds

  • 10 Good Mornings
  • 10 KB Swings
  • 10 Around the World
  • 10 Air Squats
  • 2 Wall Walks

WOD: Halloween WOD

Your fate will be decided as you enter the box tomorrow! Upon entering you will find out if you are “alive” or a “zombie!” If you are alive you will start the workout first. If you are a zombie you will start the WOD exactly 1 minute after the living people and try to catch them!

800 m Run

After you’re done with the run, you have the option to do the WOD as an individual or complete it as a partner WOD.

31 Deadlifts 95/65 * P2 Wall Sit (Switch)

13 Clean & Jerks 95/65

31 Box Jumps 24/20 ** P2 Plank (Switch)


31 Floor Wipers 95/65 *** P2 KB Swings 45/35 (Switch)

13 Ring Dips

31 Weighted AMSU **** P2 Mountain Climbers (Switch)

13 Cal Row

31 Double Unders ***** P2 OVH Rev Lunges 45/25 (Switch)

13 Front Squats 95/65

* If you are a Zombie you must catch at least one person.  If you fail to catch somebody you must do a penalty of 25 burpees after the workout.
** If you are alive and you get caught by any Zombies then you must also do the 25 burpees.
*** The only people who don’t do burpees are the living who don’t get caught and the Zombies who catch people.


Have a fun and safe Halloween!

Have a fun and safe Halloween!