RuckLiftDie Death WOD "Yankee"

Penalty Payment (Previous Death WOD) 

2' Dead hang from pullup bar * (add up total time in seconds failed; the number will be the number of burpees required per person; 90" cumulative seconds failed then 90 burpees for each person ON AVERAGE) 

Penalty Payment 

2 laps Double KB Farmer Carry  (53/35#)

Wall Sit * (your time on the previous lap dictates how long your wall sit lasts - cumulative time in seconds short of your goal time is the number of burpees each person must perform ON AVERAGE)

Penalty Payment 

30' AMRAP 

20 Overhead Lunges (45/35# plate - long)

30 Goblet Squats (45/35# plate) 

40 Flutterkicks (45/35# plate - long)

50m Bear Crawl with sandbag on your  back* (Sandbag or knee(s) on ground and 100 MF'ers)

 

CrossFit  

Strength 

Spend 12' to find 1RM Thruster  

  

Metcon  

20' AMRAP  

4 Thrusters (135/95#)

8 HSPU

12 Pistols 

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.