WOD 30 October 2015

30 Oct

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All Levels

Every 2 minutes on the minute for 14 minutes: 1 deadlift (90-100%)

In teams of 3 complete the following for time with one team member working at a time:
9 x 200m run
9 x 200m row

Halloween Social WODs

“The Chase”
In teams of 3 complete the following for time with one team member working at a time:
9 x 200m run
9 x 200m row

3 min rest

“Corpse Toss”
5 minute max effort to hang power clean a corpse (possibly a barbell) weighing 60/40kg or 40/30kg. One partner working at a time.

3 min rest

“Pumpkin Parade”
In teams of 3 accumulate as many 100m baby carry walks as possible with a large pumpkin shaped object weighing either 32 or 24kg. No running allowed. One person working at a time.

3 min rest

“Hellraisers” complete 3 rounds for time:
15 synchronised spider web sit ups
15 synchronised down and ups
15 synchronised overhead squats (scaled to zombie front squats) (20/15kg)
Any team deemed to lose synchronisation by the judges must create a 10 second human pyramid hold before they continue.

Looking to start with CrossFit SE11 in Vauxhall?

Read this first for some insight in to London’s finest. Find out more about our beginners programme here, you can book online here and check this out tooAnd this too.

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