Team WOD: “World War Z”

Create teams of 4. Half of the team does the Zombie WOD, the other half does the Survivor WOD, then they SWITCH. At the conclusion, all 4 team members should have done both WODS.  Both WODS are done for time, Shortest time wins. All exercises in both WODS are done with one partner working at a time.



• “Walking Dead”: 30 wall walks
• “Grave Bursters” : 60 burpees
• “Brain Toss” : 60 Wall Ball (9/7 kg)
• “Blood on the Bar” : 60 Pull ups


• “Haul Off the Dead” : 200 M Partner Prowler Push or Partner Carry
• “Suppressing Fire” : 200 Double Unders or 600 single unders
• “Pass the Pumpkin” : 100 Pumpkin sit up (10/8 kg)
• “Skull Crushers” : 60 Deadlifts (BW)

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