102618

8am OLY

9am Advanced
*Be here early to get warm. We are going straight into complex.
A. Bench Press
5 x 5 with last set max reps
-Start with 75% of 1RM and progress.
-If all reps completed last week, add 5-10lb

B. Bent Over Row (Find 10RM)
Find 10RM

 C. Metcon (Rounds and Reps) 
"Optimus Prime"

7 min AMRAP
Wallballs (20/14)
On the Minute: 7 Deadlifts (225/155)


D. Metcon (AMRAP - Reps)
7 Min AMRAP
Max sled push (I'll explain when you get here)

10am Community WOD

Metcon (No Measure)
"World War Z" 2.0

Partner WOD

You and your partner will compete against another group. NO CHEATING!

Round 1
"Get Out Alive!!!"

You must finish before the other group...

30 Ground to Over Head (115/80)
20 Alternating Box Jumps
200m Run

*If your group finishes first you are a survivor.  If your group finishes second you both become zombies.

Round 2
​"Killer Karen"
Survivor groups partner w/ a survivor groups and a zombie groups w/ a zombies.  You must finish before the other group...

100 Wall Balls
200 singles (Partners can move together)
200m Run

*If your group finishes first you are a survivor.  If your group finishes second you both become zombies.

Round 3
"Hold on and don't let go!!!"
Survivor partners w/ a Survivor and a zombie with a zombie.  You must hold on longer than before your partner...

Max Plank and Max Hollow Hold

- 3,2,1, go! One partner will go straight into the plank and one to the hollow hold. The moment one of you comes out to either hold you must immediately switch.  Once you've switched once your time is eliminated when either partner comes down from the hold.

*If your group finishes first you are a survivor.  If your group finishes second you both become zombies.

Last Round
"Get Out Alive"

400m sprint

*Suvivors get a 10 sec head start.  Zombies run as fast as you can (World War Z style). If a survivor finishes after a zombie you are then a zombie.