Groups of 3 or more play "Badger Badger Bear" three times
Same concept with two except bear crawl the entire time. Instructor can play too. If only one person in class do two laps of bear crawl.
WOD:
3 Rounds of:
10 Over Head Squats (95/65)
20 Ring Rows
30 Wall Ball
Concentrate on form here a ton! Make sure squats are looking good at the bottom of every Wall Ball - also make sure proper squat form is maintained while OHSing.
Skill: 5 minutes practice on HSPU or Handstand holds. 3x 30 second hold on each leg doing a Single Leg Hip Bridge
WOD: Zombie Apocalypse
Draw straws to see who is alive and dead tithe start of the game.
If two people in the class - one straw long one short if 5 people in class 3 straws long alive 2 straws short.
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!
Run 800m
80 Squats
60 Sit-ups
40 Push-ups
20 Pull-ups
Run 400m
*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.
