MISSING - Have you seen this couple...??
WARMUP
On Own pre-warmup - get loose with mobility then ROW 500/400m then 10 pvc pass thru, front squat, oh squat
"Zombies & Defenders
Partner WOD
Split evenly each movement before moving on:
Split evenly each movement before moving on:
Zombies:
• “Walk Like the Dead”:
30 wall walks
• “Grave Bursters” :
60 burpees
• “Brain Toss” :
60 Wall Ball (20/14 lbs)
• “Blood on the Bar” :
60 Pull ups
DEFENDERS:
• “Haul Off the Dead” :
200 M Partner Carry (Switch off)
• “Suppressing Fire” :
200 Double Unders
• “Jump High or Die” :
100 Box Jumps (24/20?)
• “Skull Crushers” :
60 Deadlifts (185/135 lbs)"
