RuckLiftDie Death WOD "Alpha"

60' AMRAP

5 Sandbag laps

50m Bear Crawls (25m down/25m back)

25 Sandbag Thrusters

25 Burpees

(All movements and exercises are performed with your sandbag - if sandbag on ground (exception of burpees) and/or not in your possession then penalty will be assessed) 

 

CrossFit  

Strength  

10x1 Clean & Jerk (15' time limit - As heavy as possible)

 

Metcon  

For time

40-30-20-10

Ring Dips

Burpees  

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.