Strength:
Deadlift, 3 x 10
Double Under Practice
Sport Strength:
6 x 3 Dead Lift. Rest 45 sec. Increase weight as possible between sets.
WOD:
"Night of the Living Dead"
400 M Zombie Run
20 M Spider Crawl (Bear Crawl)
31 Cauldron Swings (KB Swings)
20 M Spider Crawl
31 Gravediggers w/ med ball or dumbbell (Watch Video Demo Here)
20 M Spider Crawl
31 Double Taps (1 slam ball + 1 air Squat = 1 rep)
20 M Spider Crawl
400 M Zombie Run
Before workout begins, decide if you are "Alive" or a "Zombie". "Zombies" will start three minutes after the "Alive" group. If you are "Alive" and get caught by a "Zombie" you will do 31 burpees after the wod is over. If you are a "Zombie" and you do NOT catch up to an "Alive" person you will do 31 burpees. The only people that do not do burpees are "Alive" people that do not get caught and "Zombies" who catch someone. Happy Hunting!
Daily Challenge:
Floor Wipers, 3 x 20
Mobility:
Bowler Stretch, Death Stretch
Post loads for Deadlift and time for WOD to comments.
Burpee Challenge Day 39, Total 764
Posted on
Wed, October 31, 2012
by CrossFit OKC