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Warm Up
21-15-9
Choice of 5 exercises

Choice 5×5
Choice 3×20

WOD – Zombie Chase

If you are alive you will start the workout with the first group.  If you are a Zombie you will start the WOD exactly 1:30 minutes after the living people and try to catch them!
*1 Zombie and 2 Living per group
*Zombies will wear red jerseys

WOD –
Run 800m
100 Jump Ropes
80 Push Ups
60 Sit-ups
40 Air Squats (butt to ball)

20 Box jumps
Run 400m

*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.

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102816

Warm Up
2 Rounds:
10 Hang Cleans
10 Push Ups
10 Sit Ups
400m

3 Burgeners
Cleans 5×5

WOD – Allen
20 Minute Air Squat Progression