October 30

After researching some scary shit for All Hallows Eve, I decided to make today's workouts equally as frightening as the day of death and rebirth. And since I won't be here on Saturday, this will be my gift to you --

Big Dogs - Both WODs.

Pack Dogs - Your choice of one WOD @ Rx'd or Both WODs (with whatever weight needed to finish).

Pack - Your choice of one (with whatever weight needed to finish).

Pups - Be scared... Be very scared.

And yes -- this is a lot of work. Today is one of those end-of-the-month-let's-all-kick-some-ass-and-Harden-The-F*&$-Up sort of days. It's supposed to hurt. It's gonna suck. But guess what? You're gonna feel a huge sense of relief, excitement and achievement, after you've completed one or both of these challenging workouts. Get some!

10 minutes of Work*

* With a 10-minute running clock, use the tools and knowledge your trainers have given you to warm-up. This might consist of running, squats, GHDs, wall balls, etc. The idea here is to WORK for 10 straight minutes. Don't bullshit and talk, acting like you're doing something. Coach Rip once said, "If you don't have time to warm-up, you don't have time to workout." Real talk, yeah...

(If you're doing both WODs, complete 1 before 2.)

Three rounds of:

Run 400 meters

21 Deadlifts (Body-weight)

12 Dead-hang Pull-ups

Post time and weight.

Five rounds of:

5 Overhead Presses*  185/130

10 Burpees

* Get weight from shoulders to overhead any way you can: press, push press, jerk, split jerk, from front or behind the neck. Just make sure you lock-out completely overhead.

Post time and weight.

Survive possible zombie attacks by reaching high-ground; use swords and knives for defense instead of guns. Read why HERE.

And...

Don't fall asleep. Don't ever fall asleep...

Yeah, I know I'm ugly... I said to a bartender, "Make me a zombie." He said, "God beat me to it." - Rodney Dangerfield