WoD for October 28th, 2017

Warm up: Follow the Leader

Come in costume! Humans will have a 3 minute head start. Humans that get “caught” (having Zombies finish before them) and Zombies that don’t catch anyone will have a penalty movement to do at the end of the WoD! So don’t get caught and don’t get left behind!

WoD: For fun (errr, time) In teams of 1 or 2

400m Run a/b) 500m Row or .6mi AAB
30 Pull-ups a) Light Bands b) Heavier Bands c) Ring rows
50 Push-ups a) Knees b) Wormy c) Wormy knees
1 Sled Pull to far curb and back (65/45)
100 DUs a/b) 300 Singles c) 50 Singles
30 Burpees to a plate
50 KBS (1.5/1.0 pd) a) 1.0/.75 b) .75/.5pd c) <= .5/.25pd
1 Sled Pull to far curb and back (65/45)
800m Run a/b) 1000m row or 1.2mi AAB c) 500m Row

MOB: Roll Posterior Chain and IT Bands / Lax Shoulders and Chest

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