Monday, October 31st, 2016

October 31, 2016

HALLOWEEN WOD... DRESS UP!

 

 

 

"Merciless Met Con"

 

If you are alive you will start the workout 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!

 

Run 800m

20 Double Unders (60 Singles)

40 Air Squats
60 Sit-ups
40 Push-ups
20 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.

 

 

Inland Valley Strength

 

Strength:

Every :30sec for 5mins:

1 Power Snatch + 1 Overhead Squat

 

4 X 5 Front Squat

 

Metcon:

12Mins. EMOM

Odd: 10 Wall Balls

Even: 5 Strict Pull-Ups

 

 

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