Night of The Living Dead

Night of The Living Dead


Strength:

Back Squat 5-3-1

Sport Strength:

Back Squat, 20 Minutes to Establish new 1RM

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 (see demo video 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:

Russian Med Ball Twist, 3 x 20

Mobility:

High Hams on Box, Childs Pose

Get Your Results Posted to Comments!

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