**Dress Up for Halloween!! Every person who dresses in costume to the box for a pic, will receive a FitAid OR Rx Bar….WOD in costume and receive BOTH! 🙂 Have fun with it and bring your Halloween spirit to the box!
Strength
Front Squat 8@70%, 9@72%, 10@74%
WOD
“Zombies and Defenders”
Create teams of 4. Half of the team does the Zombie WOD, the other half does the Defender WOD, then they switch. 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. Reps can be split by the pairs however they choose, but movements are completed chipper style
Zombies movements for time:
“Walk like the dead” 30 Wall Walks
“Rising from the grave” 60 Burpees
“Brain toss” 60 WB (30/20)
“Blood on the bar” 60 Pull Ups
Defenders movements for time:
“Haul off the dead” 600m partner carry (Just to tree and back 6 times (50m at a time), then switch)
“Jump high or die” 100 Box Jumps (30/24)
“Skull crushers” 200 sledge hammer strikes on tire
*35 min cutoff*
Fit WOD-None Scheduled
