GoRuck Death WOD

"In Love With My Plate"

60' AMRAP

(35/25# Bumper plate - Anytime the Death WODders' hands come off the plate the penalty is 100 Monkey F'ers)

1 lap carrying plate 

10 Burpees (No plate)

20" Wall Squat with plate held in front (For each second short the penalty is 10 Monkey F'ers)

30 Plate Overhead Lunges

40 Plate Situps

50 Pushups (Right hand on plate, then switch)

60 In & Outs

 

Weightlifting

10' EMOM - Back Squat - 1 @ 85-90% 1RM

5 sets x 10 reps Straight Leg Deadlift (185/135#)

 

Met-Con

5' 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.