The Living vs. the Dead – 10/31

Announcements

Body composition testing during morning classes on Monday Nov 2nd

CrossFit Lehi – CrossFit Class

Happy Halloween! Wear a costume (it may save you some burpees) and bring a friend or family member to enjoy this creepy WOD with you!

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Row for your life – 500m

50 foot Zombie Crawl (bear crawl)

15 Overhead Pumpkin Lunges (w/ slam ball)

15 Pumpkin Smashes

15 Goblin Goblet Squats (w/ 35/26 KB)

15 Perilous Push-ups

Scary Skill

Double-Unders (10 Minutes to work up to a new PR)

WOD

Metcon (Time)

The Zombie Apocalypse is here. In this merciless metcon, we’ll divide into two groups – the Living and the Dead (Humans & Zombies). If you’re a Human you will start the workout with the first group. If you’re a Zombie, you will start the WOD exactly 3 minutes after the living, and try to catch them!

Run 800m

20 Double-unders (40 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’re a Human and you get caught by a Zombie, then you must do the 25 burpees. HOWEVER, if you (living or dead) are wearing a costume, that reduces the penalty to only 10 burpees.

The only people who don’t do burpees are the Living who don’t get caught and the Zombies who catch people.

Post WOD

Cool-down & stretch the flesh