RuckLiftDie Death WOD "Whiskey"

1 lap Double KB Front Rack (53/35#)*

20 Double KB Box Step Overs 

20 Double KB Lunges (short)

20 Double KB Push Press

3 laps Run  

100 Midget Jumping Jacks

*Penalty for putting on ground during lap

 

CrossFit

Metcon 

For time  

15-12-9

Hang Power Snatch (95/65#) 

Front Squats (95/65#)

Over bar burpees   

 

Running Technique 

10 Driveway Shuttle Sprints 

 

Comment

Father, thank you for the abilities you give us. For the strength and wisdom we gain training. Be with us as we work, that we may do our best. Help us to be encouraging to others. Thank you for the people that you have brought into our lives. Bless the athletes, coaches, and all those who support our training. May the results from our training be a reflection of Your Spirit in our lives. And finally Father, remind us that there is no failure, but only growth in the body, mind, and Spirit. Amen.