Warm Up
3 Rounds:
10 Pull Ups
20 Burpees

Mats
Ladders
Ply Boxes

WOD
3 Rounds
for Time
400m
50 Air Squats

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.

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

Warm Up
4 Burgeners
Educate while it is not your turn.

Mats
Ladders
Box jumps 3×20

WOD-Sprint Progression
10m – Minute 1
20m – Minute 2
30m – Minute 3
40m Minute 5
Through 100m

Warm Up
2 Rounds
10 Hang Clean
10 Sit Ups
10 back ext

Thrusters 3×20
Front Squat 5×5

WOD – Zena
21-18-15-12-9
Push Press
Pull Ups
Burpees while you wait

Warm Up
3 Rounds
Crab/Lunge
15 Sit Ups
15 Box jumps

Mats
Ladders
Depth Lateral Jumps 10×1

WODs
40m Sprints
On the minute
every miute

Warm Up
3 Rounds:400m
Lunge ><
10 Push Press
10 Sit Ups

Wall Balls 3×20
Snatch 5×5

WOD – Yolanda
25 Box Jumps Buy in
21-15-9
Push Ups
Pull Ups
Air Squats
Sit Ups
25 Box Jumps Cash Out

Warm Up
4 Rounds:
10 Burpees
10 Box Jumps
10 Sit Ups
10 Back Ext

Mats (8 rounds)
Ladders
Plyo Boxes

WOD –
Choice
no Deadlift
no maxing

Warm Up
3 Rounds:
10 Front Squats
400m
20 Sit Ups
10 Burpees

American Swings 3×20
Split Jerk 5×5

WOD – Ursula
75 Clean and Jerk 115/95

Superman 5×30 sec

Warm Up
2 Rounds:
10 Push Ups
10 Pull Ups
10 Snatch
300m

Thrusters 3×15
Front Squat 5×5

WOD – Tiffany
100 of Each
Snatch Pull
Snatch
Snatch Press
Overhead Squat

3×30 Sec
Back Extensions
Knees to Elbows
Russian Twists