Go Ruck Death WOD

4:30am Arrival

4:40am Start

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

1st and 2nd place - Complete 50 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)

Then

50' AMRAP

100 Sandbag Squats (Any placement of the sandbag permitted, except on the ground)

30 Sandbag Box Step-overs (20" ONLY)

40 Sandbag Burpees with a Press

200 Flutterkicks (Sandbag held out above chest - Add 10 Flutterkicks if sandbag comes down to chest)

1 lap Overhead Sandbag Run

 

Weightlifting

CrossFit Total 

Max Deadlift, Back Squat, Overhead Press (in that order)

 

Bodyweight Benchmark A (Repeat)

2' Max Pullups

2' Max Pushups

2' Max Squats

2' Max Situps

1 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.