Zombie WOD

Omnis CrossFit – CrossFit

Costumes are encouraged!!!

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Metcon (Time)

Zombie WOD…Muah, Muah, Muah….

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!

60m Walking Lunge

40 Air Squats

60 Sit-ups

40 Push-ups

20 Pull-ups

40 Box Jumps (24/20)

60 DUs

40m Walking Lunge

*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.

*For every costume that is worn, any coach in attendance must perform 3 burpees.

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