Free Community WOD

BayWay CrossFit Staff – Community WOD

WOD courtesy of CrossFit Fenrir

View Public Whiteboard


Metcon (Time)

Zombie Partner Workout:

Run 800m

20 Doulbe Unders/60 Singles

40 Air Squats

60 Sit-ups

40 Pushups

20 Walking Lunges

Run 600m
*One partner will be “Alive” and the other will be a “Zombie”. If you are Alive you will start the workout with the first group. If you are a Zombie you will start the WOD exactly 3 minutes after the living people and try to catch them!

**If you are a Zombie you must catch at least one person. If you fail to catch somebody you must do a penalty of 25 Burpees after the workout.

***If you are Alive and you get caught by any Zombies then you must also do the 25 Burpees.

***The only people who don’t do Burpees are the living who don’t get caught and the Zombies who catch people.

Previous PostNext Post