RuckLiftDie Death WOD "Zulu"

60' Running Clock

2 rounds

5' Burpees

5' Sandbag Running laps

5' 100* Monkey F'ers then 25m Shuttle Bear Crawl

5' 80* Ball Slams then rest

3' Air squats  (Must get 100*)

4' Squat Jumps (Must get 100*) 

3' Wall Squat Hold*

*Each person's failure on each exercise results in a penalty

 

CrossFit

Strength  

5 x Max Effort Strict Pull-ups 

2' Rest in-between  

 

Metcon  

12' Running clock

1' Sumo Deadlift High Pull (115/75#)

1' Box Jumps (30/24") 

2' Sumo Deadlift High Pull (115/75#)

2' Box Jumps (30/24") 

3' Sumo Deadlift High Pull (115/75#)

3' Box Jumps (30/24")

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.