Meet downstairs at 1610.
WARMUP:
PVC
30 secs. jumping jacks
Leg swings
Arm/shoulder stretches [ demo here ]
Scorpion stretch [ demo here ]
Today's workout is courtesy of Animas CrossFit:
TEAM WOD: 'WORLD WAR Z'
Create teams of 2. One team does the Zombie WOD, the other team does the Defender WOD, and then they switch. At the conclusion, both teams have done both WODs. 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 completed.
ZOMBIES:
• "Walk Like the Dead": 20 wall-walks [ demo here ]
• "Grave Bursters": 50 burpees
• "Brain Toss": 50 wall-balls (20/14 lbs.)
• "Blood on the Bar": 40 pull-ups
DEFENDERS:
• "Haul Off The Dead": 200m barbell carry (135 lbs.)
• "Suppressing Fire": 200 single unders
• "Jump High or Die": 75 box jumps
• "Skull Crushers": 30 tire flips
BUYOUT:
400m run
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