RuckLiftDie Death WOD "Nasty"


100 Kettlebell Swings (53/35# - KB cannot be on the ground - Only authorized rest position is on thighs if crouched or in one or both hands (like a farmer carry hold) - when in crouched position do not let knees rest on the ground or your butt rest on the ground) 

5' Wall Squat Hold (Must maintain a 90 degree angle on holds - Failure to hold for duration or at proper height/angle results in 50 Burpee penalty)

50 KB Shoulder-to-Shoulder (53/35# - Same rules apply from KBS) 

1 lap backwards bear crawl with ruck (Ruck must meet GRC standards) 



15' EMOM

Minute 1: 20 KBS (53/35#) 

Minute 2: 15 Burpees

Minute 3: 20 Box Jump Overs (24/20") 




Toes to bar

Thrusters (95/65#) 

(Kettlebell lap after each round 53/35#)


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.