Run Zombie Run

If you've seen any horror movie, at some point the victims are sprinting for dear life, and of course nothing is more frustrating than watching someone with a clear head start suddenly trip and fall. Then of course, said slasher/killer/zombie has their gruesome way with wobbly-legged teenager. End of story. Thus, one of the most fundamental skills a Crossfitters needs to be proficient at is the ability to run. It doesn't matter of you're running a 100 meter dash or a 5k, running is an important fitness skill and a very important survival skill.

Running fitness translates well into your other WODs as well. Having the stamina to get through Helen will in fact help you get through Fran. Running stresses your lungs and body in a total impact way. Olympic sprinters like Michael Johnson are squatting between 300-500lbs and running 400 meters in less than 30 mind-blowing seconds. You shouldn't have to make the choice whether to be strong or fast-you should be both.

You'll never know when you will be in a situation when you may have to lift something heavy suddenly, but you run for the bus or the train if you're late. You chase down the traffic cop to stop him from giving you a ticket because you're just about to move you're car. And anyone who has kids knows that you're running around after someone all day. See where I'm going?

For us at Zombie Fitness, running (besides heavy artillery or that serum that can cure your rampant zombie problem) is one of your most potent weapons in your arsenal. Being able to outrun a horde of undead creatures is clutch. But being able to perform physical activities after a run is a true indication of great condition. I mean what's the point of getting to your destination and being too tired to climb over that barbed wire fence or open that hatch into the bunker before the napalm bomb drops?

So...Run Zombie Run WOD
Run 400 meters (or around a long block). Do 10 handstand push ups
Run 400 meters. Do 25 squats
Run 400 meters. Do 30 burpees.

Post times and comments. Remember, zombies are everywhere...and sometimes they look like people.