10.30.2015 WOD


10.30.2015 WOD

A. Mobility

B. Warm-up
20 Mountain climbers
20s L-sit (from “deadhang” on pull-up bars or rings)
20 Walking Lunges
2 rounds


“Human’s vs. Zombies”

If you are human you will start the WOD with the first group. If you are a Zombie you will start the WOD exactly 3 minutes after the living people and try to catch them!

Buy-in: 666m Row

Followed by 6 rounds of
6 Curtis P’s (95/65)
6 Burpees over bar
6 Toes-to-bar

Cash-out: “Annie” 50-40-30-20-10 Double-unders & Sit-ups

If you are a Zombie you must catch at least one person. If you fail to catch somebody you must do a penalty of 30 burpees after “cashing-out”. If you are alive and you get caught by any Zombies then you must also do the 30 burpees after “cashing-out”. If you do burpees, time is called once they are complete.

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

Whether you are caught (as a human) or catch someone (Zombie) you must both finish the WOD.

Humans must keep track of their completed rounds on the main whiteboard so that the Zombies know who to track down. Humans can only get caught once.