102916

*Remember the Costume Contest between the 9am and 10am classes and the hang out at the Creatwood Tavern directly afterwards.

8am OLY and CF Intro

9am Advanced
Metcon (Rounds and Reps)
AMRAP in 12 Minutes

30 Snatch (from the deck, 1 person working at a time switch anytime)
  Elite: 115/75
  RX:95/65
20 Team Tandem Burpees (everyone together)
  Elite: To Bumper Plate
  RX: Over A Line
30 Walking Barbell Lunges (1 person working at a time switch anytime, bar front or back rack)
  Elite: 115/75
  RX: 95/65
20 Team Tandem Burpees (everyone together)
  Elite: To Bumper Plate
  RX: Over A Line

Metcon (Time)
15 Minute Cutoff
1 person working, can run back to starting line to switch teammates. Must roll barbell to next station and reload or unload barbell.

30 Thrusters
Elite: 115/75
  RX:95/65
30 Cleans (power or squat)
Elite: 165/115
  RX: 135/85
30 Tandem Box Jump Overs (2 teammates same time)
Elite: 30/24
RX: 24/20
30 Pullups
Elite: C2B
  RX: Chin Over
30 Tandem Box Jump Overs (2 teammates same time)
Elite: 30/24
  RX: 24/20
30 Cleans
Elite: 165/115
  RX: 135/85
30 Thrusters
Elite: 115/75
  RX:95/65

9am WOD & EX Endurance

MetCon (Time)1,000-m row
50 wall-ball shots (20/14)
50 box jumps (24/20)
750-m row
35 wall-ball shots
35 box jumps
500-m row
25 wall-ball shots
25 box jumps
10am Community WOD

Metcon
"World War Z"

Partner WOD

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

Round 1
"Get Out Alive!!!"

You must finish before your partner...

8 Burpees
8 Box Jumps
8 Cleans (135/95)
8 Burpees
8 Box Jumps
8 Cleans (135/95)
200m Run

*If you finished first you are a survivor.  If you finish second you become a zombie.

Round 2
​"Cindy Campbell"
Survivor partners w/ a Survivor and a zombie with a zombie.  You must finish before your partner...

4 Rounds of Cindy

5 Pull Ups
10 Push Ups
15 Squats

Then...
200m Run

*If you finished first you are a survivor.  If you finish second you become a zombie.

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 Bar Hang

- 3,2,1, go! You will go straight into holding the plank. The moment you break the plank you must go right into a bar hang.  Whoever comes down from the bar first loses.

*If you finished second you are a survivor.  If you finish first you become a zombie.

Last Round
"Get Out Alive"

200m sprint

*Suvivors get a 10sec head start but must run with a med ball (10/8).  Zombies run as fast as you can (World War Z style). If a survivor finishes after a zombie you are then a zombie.

**** ALL ZOMBIES MUST DANCE FOR 30 secs to Thriller at the end. Jk... (Or am I?)