Go Ruck Death WOD F

3' Max Air Squats (100 Squats per person average) 

    Fail - 1 lap Overhead Lunges (35/25# - plate on ground, 25 Burpees + 50 Monkey F'ers)

    Pass - 25 Burpees per person average in 1'30" 

          Fail - 200 Long count Flutter kicks

          Pass - 1' Pushup plank (Sagging or arching will result in a failure)

                Fail - 50 Burpees each

1' Rest

4 or 5 rounds (depends on length of above work - do not let sandbag hit the ground) 

1' Sandbag Overhead Squat Hold (Failure to hold overhead while in squat results in each team member doing 25 Burpees) 

2' Bear Crawl with Sandbag (Knee on ground, each team member will do 25 Burpees for each knee that hits ground) 

3' Sandbag Thrusters (Sandbag touches ground results in each team member doing 25 burpees) 

4' Sandbag Suicide Sprints (3 cone run with sandbag - sandbag touches ground results in 25 Burpees for each team member) 

 

On Ramp

8:30-9:30AM

 

Community WOD

9:30-11M

 

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.