World War Z

Laveen CrossFit – Free Community WOD

Metcon

Metcon (Time)

Zombies:

“Walk Like the Dead”-30 Wall Walks

“Grave Bursters”-60 Burpees

” Brain Toss”-60 Wall Balls 20/14#

“Blood on the Bar”-60 Pull Ups

Living-

“Haul off the Dead”-200M Partner Carry-switching as needed

“Suppressing Fire”-200 Dubz

“Jump High or Die”-100 Box Jumps 24/20″

“Skull Crushers” 60 Slam Balls 30/20#
“World War Z”

In Teams of 4-Half the Team does the zombie wod, the other half does the living wod, then they switch. At the conclusion, all 4 team members should have done both wods, for time, add both times together to get score. All movements are done with one partner working, while the other rest, until all reps are completed.