WOD-O-WEEN is here! November 1, 2014 CrossFit Workout of the Day
Warm-up
Workout prep
With your partner, spend 15 minutes warming up FS, PP and HPC:
partner A: dynamic hip/shoulder stretches
Partner B:
5 muscle clean
5 high hang power cleans
5 hang power cleans
5 front squats
5 push press
*find working weight
Partner WOD:
LIVING VS. ZOMBIES
4 Rounds
10 Front Squats (115/80)
31 Double Unders
20 Push Press
rest 3 minutes
4 Rounds
10 Hang Power Cleans (135/95)
31 KBS
14 box step ups
We will work as partners, with each duo having one person “living” and one person as a “zombie”. The living group will go 2 minutes ahead of the zombies. If the zombie catches the living (beat or tie their score) then the one caught has to do 25 burpees during the 3 mins rest. For the second WOD, the living will become the zombies and the zombies the living.
2014 10 31