Monday 31st October 2016 – WOD

31st October 2016

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Happy Halloween CrossFit Nottingham – hope you had a super weekend

WOD 1

In 5 mins complete:

  • 400m Medball (pumpkin) Carry
  • 12 Pumpkin Deadlifts
  • 6 Pumpkin Cleans
  • 200m Run
  • 6 Pumpkin Deadlifts
  • 12 Pumpkin Cleans
  • 100m Run (no pumpkin)

 

 

 

 

 

 

 

Additional Work

Rest

 

WOD 2

Halloween Partner WOD Zombie Vs Human:

  • Min 1: Zombie performs AMRAP CTB/PU
  • Min 2: Zombie tries to catch human in 100m (race to 50m mark, then swap)
  • Min 3-5: If human was caught perform 10 burpees, then switch zombie and human

Round 2: 

  • Jumping lunges (reps)

Round 3: 

  • Row/Ski (cals)

*30 min 

*score = pull up reps + lunge reps + row/ski cals 

 

 

 

 

 

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