Zombie Apocalypse WoD for October 26th, 2013

Day 33 of the CFD Burpee Challenge

Warm up: 3 in 3
Light KBS
Jumping Jacks
Air Squats

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 penalty burpees to do at the end of the WoD! So don’t get caught or don’t get left behind!

WoD: For fun (errr, time)

400m Run a/b) 500m Row c) 250m Row
30 Pull-ups a) Light Bands b) Heavier Bands c) Ring rows
50 Push-ups a) Knees b) Wormy c) Wormy knees
100 DUs a/b) 300 Singles c) 50 Singles
30 Wall Balls (10/9) (20/14) a) 14/12 b) 12/10 c) < b 50 KBS (1.5/1.0 pd) a) 1.0/.75 b) .75/.5pd c) <= .5/.25pd 800m Run a/b) 1000m row c) 500m Row MOB: Roll Posterior Chain, Quads, Calves, Achilles, IT Band Lax Pecs

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