GoRuck Death WOD

(Rucks worn at all times with standard GRL load) 

1 Overhead Sandbag lap (20 Pushup penalty if sandbag not overhead - resting on head is a penalty)

40 Monkey F'ers

30 Burpees

20 Tire flip jump through (2 people max at a time) 

10 Sandbag Overhead Squats

1' Squat Hold (on wall - for every second before 1' complete it is 5 Burpees - example: only last 30 seconds, you now owe 150 Burpees) 

 

CrossFit  

Weightlifting

Deadlift - 10' EMOM - 4 reps @ 75%

Strict Press - 10' EMOM - 3 reps @ 75%

 

Bodyweight Benchmark WOD "B"

For reps (Total and each movement's reps)

2' Handstand Pushups

2' Toes to bar

2' Pistols

2' 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.