CrossFit Salt De Terre – CrossFit
Metcon
Wold War Z – Halloween WOD (Time)
In Teams of 4, Perform Each WOD for Time
Zombie WOD (Teammates 1 & 2) . . .
“Walk Like the Dead” – 30 Wall Walks
“Grave Busters” – 60 Burpees
“Brain Toss” – 60 Wall Balls (20/14)
“Blood on the Bar” – 60 Pull Ups
Defenders (Teammates 3 & 4) . . .
“Haul Off the Dead” – 200 M Sled Drag (160/115)
“Suppress the Fire” – 200 Double Unders
“Jump High or Die” – 100 Box Jumps (24/20″)
“Skull Crushers” – 60 Deadlifts (185/135 lbs)
Create teams of 4. Half of the team does the Zombie WOD while the other half does the Defender WOD, then they switch. You cannot switch till your other teammates are done. At the conclusion, all 4 team members should have done both WODS. Both WODS are done for time, and then added together. Shortest time wins, so you are competing against your other 2 teammates.
All exercises in both WODS are done with one partner working as long as they can, while the other rests, in succession, until they get each task accomplished.
40 Min Cap.
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