CrossFit Cape Cod 10/28/18


CrossFit Cape Cod 10/28/18

CrossFit Cape Cod – CrossFit


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World War Z (Time)

Create teams of 4. Half of the team does the Zombie WOD, the other half does the Defender WOD, then they switch. At the conclusion, all 4 team members should have done both WODS. Both WODS are done for time, and then added together. Shortest time wins. All exercises in both WODS are done with one partner working as long as they can, while the other rests, in succession, until they get each task accomplished.


“Walk Like the Dead”: 30 wall walks

“grave busters” 60 burpees over a partner

“Brain Toss”: 60 Wall Ball 20/14#

“Blood on the Bar”: 60 Pull ups

Rest until everyone is finished.


“Haul Off the Dead”: 200 M Partner Carry (Switch off)

“suppressing fire” 200 double unders

“Jump High or Die”: 100 Box Jumps (24/20″)

“Skull Crushers”: 30 Tire Flips OR 60 Deadlifts 185/135#