SATURDAY ANNUAL HALLOWEEN WOD October 31, 2015

30
Oct

SATURDAY ANNUAL HALLOWEEN WOD October 31, 2015

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CrossFit 580’s Annual Halloween Costume WOD on Saturday October 31st 8 and 9 am. There will be a prize for best costume! Mimosa’s and treats, so come on down and WOD with us!

 

CrossFit WOD
PERFORMANCE + FITNESS

Team WOD: “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 Burpees
• “Brain Toss” : 60 Wall Ball (M-20#/W-14#)
• “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 (step down) (M-24″/W-20″)
• “Skull Crushers” : 30 Tire Flips OR 60 Deadlifts (M-185#/W-135#)