Sunday
CrossFit Stumptown – CrossFit
Dynamic Warm-up (No Measure)
Three Laps
Knee Grabs
Russian Kicks
Dynamic Walk
Alternate Toe Touches
Prison Walk
Over/Under the Hurdle
Carioca
Lunge and Twist
Bear Crawl
Crab Walk
Inch Worm
Spiderman Walk
Metcon (Time)
ZOMBIE WOD (TIME)
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!
Run 800m
20 Double Unders
40 box jumps
60 Thrusters (45/35)
40 Wall Balls
20 cal Airfit
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.