KILL THIS WOD THEN HEAD UP TO THE TROMELLO RESIDENCE FOR SOME FUN! ALL OUR WELCOME!
WARM UP:
400 M. Run
2 Rounds
5 Strict Pull Ups
10 Pass Throughs
10 OHS
Then:
Mobilize
3 x 10 DB/KB Seated Strict Press (You choose the weight)
Pair With:
3 x 10 Supine BB Row
*Remain hollow!
LIFT:
Front Squat
5 @ 70%
3 @ 80%
2 @ 90%
*2 Rounds 5-3-2, then 5-3-2
WOD:
“Living and the Dead”
In this workout you can choose to be alive or a Zombie. OOOOoooAAAHHAAAHHAA
If you are ALIVE you will start the workout with the first group. If you are ZOMBIE you will start the WOD exactly 2 minute after the living people and try to catch them!
800 M. Run
80 Squats
60 Sit-ups
40 Push-ups
20 Pull-ups
400 M. 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.
POST WOD:
Roll & Stretch