Friday, October 31, 2014

5pm Halloween Team WOD!

Meet us tonight from 5-7 for our Halloween Team WOD. 
Feel free to dress up in your favorite Halloween costume. See you tonight!

Horror Movie Team WOD:

Scene 1: Hold on for your life...
Everybody is going to hold on to the pull up bar for max time

Scene 2: Save your team member...and don’t trip
Sprint to every mat and complete a burpee on your way to pick up your team member on the other end to carry (ore wheelbarrel) to safety! Tag the next team and start a 400m Run with your team member (next round switch)
3 Rounds each team member

Scene 3: 666
13 Rounds each team member - one person goes through a round then switch
6 x DL (95/65)
6 x KBS (53-50/35-30)
6 x Sit Ups

Scene 4: Don’t split up!
2 person 1300m BB Carry (135/95 – Scaled 95/65 – mini 55/35)- Group has to stay together to survive
Anytime a BB touches the ground the whole group has to put their BB down and complete 13 BW Squats, 13 Squat Jumps, 13 Lunges and 13 Push Ups. One person will do the movements the other will be in a plank position with hands on the bar - then switch

Bonus Scene: Don’t touch the ground if you want to escape....
Team uses 3 plates (45/25) to get down the room and back as quickly as possible. Each member stands on a plate and the team must work together to move the third plate from the back to the front so that they can continue advancing forward. (If your team touches the ground - start over!!)

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