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Tuesday, Oct. 31, 2017

31 October, 2017 (02:00) | WODs | By: derek

There will only be a 4pm class this evening! Happy Halloween!

Burpee Challenge Weekly Counts: 56, 57, 58, 59, 60

“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 Power Snatch (65lbs./95lbs.)*

• “Brain Toss” : 60 Wall Ball (14lbs./20lbs.)

• “Deadlift” High-Pulls : 60 Sumo Deadlift High Pulls (65lbs./95lbs.)

 

Defenders:

• “Bury the Dead” : 100 Virtual Shovels (25lbs./35lbs.)

• “Suppressing Fire” : 200 Double-Unders

• “Jump or Die” : 100 Box Jumps (20/24″)*

• “Skull Crushers” : 60 Kettlebell Swings (53lbs./70lbs.)

*Burpees may be substituted for those doing the burpee challenge.

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