Halloween 10/31/15 - Humans vs. Zombies


SKILLS CLASS w/ Coach Jess MAIN WOD

W:1 4 Sets: 5 Snatch Low Liftoffs 5 Snatch High Liftoffs 5 Muscle Snatch 5 Overhead Squats 5 Snatch Notes Start with empty bar. Add a little bit of weight each set.

M:1 Snatch + Hang Snatch 1@80%, 1@85%, 1@90%, Build to a Heavy 1 of the Complex

M:2 Humans vs. Zombies Group 1 = Humans. Group 2 = Zombies 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! 5 Rounds For Time: 50' Overhead Walking Lunge, 45#/35# 21 Burpees

*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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ashley@crossfitfargo.com
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