Thank you all for for coming out and making this an awesome event. 

Thank you all for for coming out and making this an awesome event. 

WORKOUT OF THE DAY

HALLOWEEN PARTNER WOD
BEYOND RXD

Zombie vs Human
Min 1: Zombie performs AMRAP Chest to Bar Pullups while the Human watches.
Min 2: Zombie tries to catch Human in 100m Sprint.
Min 3-5: Human performs 10 Burpees if they are caught, otherwise both rest.
Switch — Zombie becomes Human and Human becomes Zombie.

Repeat with:
Jumping Lunges (reps)
Rowing (metres)

RXD

Zombie vs Human
Min 1: Zombie performs AMRAP Chest to Pullups while the Human watches.
Min 2: Zombie tries to catch Human in 100m Sprint.
Min 3-5: Human performs 10 Burpees if they are caught, otherwise both rest.
Switch — Zombie becomes Human and Human becomes Zombie.

Repeat with:
Jumping Lunges (reps)
Rowing (metres)

FITNESS

Zombie vs Human
Min 1: Zombie performs AMRAP Ring Rows while the Human watches.
Min 2: Zombie tries to catch Human in 100m Sprint.
Min 3-5: Human performs 10 Burpees if they are caught, otherwise both rest.
Switch — Zombie becomes Human and Human becomes Zombie.

Repeat with:
Lunges (reps)
Rowing (metres)

    COMPETITOR WOD

    PART 1:

    Back Squat
    3-3-3-3-3

    – Build to a heavy 3 and hold the same weight across the 5 working sets

    PART 2:

    Do Beyond Rx’d programming for the day.

    Rest 10 minutes

    For Quality:
    10 Rope Climbs (Legless)
    OR
    10 Peg Board ascents

    – To add difficulty to the rope climbs, start and finish from a seated position. If this will be your first attempts at the Peg board, only go up halfway for each rep.