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STRENGTH

Back Squat
3 @ 80%
1 @  85%
3 @ 80%
1 @ 87%
3 @ 80%
1 @ 90%

WOD

Merciless Metcon

If you are alive you will start the WOD with the first group.  If you are a Zombie you will start the WOD  exactly 3 minutes after the living people and try and catch them.

800 m run/1000 m row

20 double unders
40 air squats
60 ab-mat sit ups
40 hand release push ups
20 pull ups

400 m run/500 m row

* 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 WOD.

* if you are alive and get caught by any Zombies then you must also do 25 burpees.

* the only people who don’t do burpees are the living who don’t get caught and the Zombies who catch people.