6413 Burden Blvd.
Pasco, Washington 99301


October 29, 2015







Team WOD: “World War Z”  

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. 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.
• “Walk Like the Dead”: 30 pistols (scale to lunges)
• “Grave Bursters” : 60 burpees
• “Brain Toss” : 60 Wall Ball (20/14 lbs)
• “Blood on the Bar” : 60 Pull ups (scale to ring rows)
• “Haul Off the Dead” : 200 M Partner Carry (Switch off)
• “Suppressing Fire” : 200 Double Unders (scale to singles)
• “Jump High or Die” : 100 Box Jumps (24/20″) (scale to step ups)
• “Skull Crushers” : 30 Tire Flips OR 60 Deadlifts (135/95)

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