Go Ruck Death WOD

5:15am Arrival

5:30-6:30am GRDW

"WallSquatHold-Off" (Hold the Wall Squat the longest) 

1st and 2nd place - Complete 75 Burpees (10' Cap)

Outside of Top 2 - Complete 1 lap Sandbag Overhead Lunges (15' Cap - weight can be rested on the head but no lunges can be performed until the sandbag is overhead with arms extended )

45' AMRAP (immediately following completion of lunge lap by last person)

50 Pushups (Rest on knees OR hands off ground = 50 Monkey F'ers)

1/2 lap Double KB Farmer Carry (May touch ground at completion of 1/2 lap only - touches ground before = 50 Monkey F'ers)

1/2 lap Double KB Overhead Carry (May rest on shoulders but cannot move if resting - touches ground = 50 Monkey F'ers)

1/2 lap Rabbit Crawls (knee(s) on ground OR standing up = 50 Monkey F'ers)

1/2 lap Bear Crawls (knee(s) on ground OR standing up = 50 Monkey F'ers)

 

On Ramp

Not scheduled

 

Community WOD

9:30-11:00am

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.