WOD 10.29.16


CrossFit Bridgemill – CrossFit

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Warm-up

Metcon

ZOMBIE WOD (Time)

If you are LIVING you will start the workout with the first group. If you are THE UNDEAD (Zombie) you will start the WOD exactly 4 minutes after the living people and try to catch them!

Run 800m

40 Double Unders (120 Singles)

60 Air Squats

80 Sit-ups

60 Push-ups

40 Pull-ups

Run 400m

*If you are a Zombie you must catch at least one person. If you fail to catch somebody you must do a penalty of 25 burpees after the workout.

**If you are alive and you get caught by any Zombies then you must also do the 25 burpees.

The only people who don’t do burpees are the living who don’t get caught and the Zombies who catch people.