HALLOWEEN WOD

HAPPY BIRTHDAY LEVI AND DAN PORTO

Costumes are encouraged for both classes, a small prize will be given to the athlete with the best costume at each class.

Today's question of the day - Do you believe in Ghosts?

Halloween Warm Up

Spooky Double Unders 2mins

Horrible Mobility

Frankenstein Walks
Mummy Rolls (hollow body rolling over to superman and over again back into hollow body all the way down the turf)
Zombie Crawls (undead and rotting Bear crawl) Forward and Back

"Monster Mash" song Burpee Squats
- Sit in bottom of squat and do a burpee every time you hear the word "Mash"!!!

Terrible PVC Mobility and Movement Torture

Metcon (Time)

Team WOD: “World War Z”

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
• “Jump High or Die” : 100 Box Jumps (24/20")
• “Skull Crushers” :60 Deadlifts (185/135 lbs)

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.

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