CrossFit Sudbury – 31102016 – HalloWOD 2016

Hey Friends!

Halloween WOD – Should be lots of fun – pick a partner and decide who is “fitter” (at least in the context of todays WOD) and have them be the “zombie”, then don’t let them catch you!  You can also use scaling to make it a little more interesting.

Hope you enjoy it! 🙂


Every 2 Minute for 3 rounds:
8 Back Squats @68%
8 Pull ups (strict/weighted)
12 Hollow rocks

Metcon – HalloWOD 2016:

Pair up with someone and choose who will be the “zombie” and who will be “alive”. The zombie begins the Live person starts the row and the zombie begins chasing as soon as they get off the rower. If the zombie catches the live person, they have to do 25 Burpees after the WOD. If the person “gets away” then the zombie has to do the burpees after the WOD.

For time:
750m Row
then 2 rounds:
20 pull ups
30 push ups
40 Sit ups
50 squats