Saturday WOD 10/31/15 – CrossFit Ridgecrest

Don’t forget to wear your costumes to today’s Halloween WOD! 🙂

Warm Up:

Tabata:
Burpees
Inch Worm Push Ups
Lunges
Lateral Hurdle Jumps

WOD:

Halloween Zombie WOD

This is an individual WOD but the class will be split into two groups, the zombie group and the alive group.
If you are alive you will start the workout with the first group. If you are a Zombie you will start the WOD exactly 3 minutes after the living people and try to catch them!

For Time:
Buy In: Run 800m
3 Rounds:
10 Pull Ups
20 Push Ups
30 Air Squats
40 Sit Ups
Cash Out: 400m Run

*If you are a Zombie you must catch at least one person. If you fail to catch somebody you must do a penalty of 25 burpees after the workout.
*If you are alive and you get caught by any Zombies then you must also do the 25 burpees.
**The only people who don’t do burpees are the living who don’t get caught and the Zombies who catch people.