Thursday, Dec. 3, 2015

Theresa lost a bet to a friend over our favorite zombie series, “The Walking Dead,” so she had to do 50 burpees as penalty. This was a post-burpee zombie expression photo, courtesy of Peggy (from left), Theresa, Kehau, Tomi and Tom C. Whose zombie is best?

120315 WOD

A. Every 3:00 for 9:00

Run 200 meters or row 250 meters

10 burpee broad jumps

30 Russian twists

B. Three rounds for max reps:

1:00 row for calories

1:00 sit-ups with med ball (20/14)

1:00 reverse lunges with kettlebells (53/35)

1:00 ball slams (30/20)

1:00 rest

C. Mobility

1. Quad smash with foam roller

2:00 / side

2. Front delt smash with lacrosse ball

1:00 / side