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10/31/2017 Human vs. Zombies

30
Oct

10/31/2017 Human vs. Zombies

CrossFit Templum – CrossFit


May the odd be ever in your favor

Warm-up

Front Squat Mobility (No Measure)

3 rounds (3-5 reps each side at 5 sec holds)

*Elevated Glute Mobility

*Ankle Wall Mobility

*Bicep Wall Mobility

Weightlifting

Front Squat (Build to a heavy single around 90%)

Front Squat (5×3 @ 82.5%)

Metcon

Humans vs. Zombies (Time)

Run 800 meters

Then…complete 2 rounds of:

20 Burpees

30 Box jumps/step-ups 24/20

40 Abmat situps

400 meter run

You will be split up into 2 groups. Zombies and Humans 🙂

*Zombies will start the WOD 3 mins after the Humans.

*If a Zombie catches a Human during the WOD they must add 25 burpees to the end of their workout.

*If a Zombie does not catch a Human during the WOD they must add 25 burpees to the end of their workout.

*The only ones that do not complete burpees at the end of the WOD are the Living and the Zombie who catch Humans.

*Whether you are caught (as a human) or catch someone (as a zombie) you must both finish the WOD. A person can only be caught ONCE.

*So let everyone know (a screaming dying sound would be awesome) 🙂

Gymnastic or Strength Accessory Work

Sumo Deadlift (6-6-6 increasing weight each set)

Zombie Time Trial (Time)

For Time:

400 meter run

10 Burpees

15 Box jumps 20/24″

20 AbMat Situps

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