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.