10.31.2014

good-Halloween-movies

HAPPY HALLOWEEN

SWOD

6X2 BACK SQUATS W/ 2 SECOND HOLD @ 80% OF MAX

WOD

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 800 Meters

20 Double Unders

40 Air Squats

60 Situps

40 Pushups

20 Pullups

Run 400 Meters

*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.

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