SUNDAY WOD October 30, 2016

29
Oct

SUNDAY WOD October 30, 2016

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BOOTCAMP WOD
INTENSITY

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”: 100m  Zombie Crawl (Bear Crawl)
• “Grave Bursters” : 60 Burpees
• “Brain Toss” : 60 Wall Balls
• “Blood on the Bar” : 60 Pull ups or Ring Rows

Defenders:
• “Haul Off the Dead” : 200 M Partner Carry (Switch off)
• “Suppressing Fire” : 400 Single Jump Ropes or 200 Double Unders
• “Jump High or Die” : 100 Step Ups
• “Skull Crushers” : 30 Tire Flips OR 60 KB Russian Swings