Announcement
ZombieFit: Halloween WOD & Party
Saturday 10.31.15, 8:30 & 9:30am WODs
Dynamic Effort Lower
Mobility
Strength
Front Box Squat (6×3@ 65%)
WOD
“Bit-O-Honey”
5 x 3min AMRAPs
150 yard shuttle sprint
3 Bar Muscle Ups
Max Man Makers (45,25)
1min Rest
**Score total Man Makers
**Scale MU to Jumping MU
150 yard shuttle sprint
3 Bar Muscle Ups
Max Man Makers (45,25)
1min Rest
**Score total Man Makers
**Scale MU to Jumping MU
$ Out
4×12 Steps to a Box, try to no push off on back leg (L+R=2). Build to a heavy 12