BARBELL
Back Squat (5×3 @ 85%)
Back Squat (5×3 @ 85%)
BODY-WEIGHT ONLY
5 RFT / 20 cap
Zombie Run 200m
20 Hollow Rocks
6 Burpees
WOD / Partner / “The Thriller” / 1 Works
“Walk Like the Dead” – 20 Wall Walks
“Grave Busters” – 40 Burpees
“Brain Smash” – 60 Front Squats, 95/65 | 75/55
“Blood on the Bar” – 60 Pull ups
“Haul Off the Dead” – 5 Sled Push (D&B = 1 / partner stands on sled)
“Suppressing Fire” – 200 Double Unders
“Jump High or Die” – 100 Box Jumps, 20″
“Skull Crushers” – 60 Deadlifts, 185/135 | 155/105
KICKER
For Time:
Accumulate 3 minutes of Hang Hold
For Time:
Accumulate 3 minutes of Hang Hold