RuckLiftDie Death WOD "Kilo"

60' AMRAP 

(RUCKS ON - EVERYTHING DONE AS A UNIT/TEAM)

25 Burpees  

60" Wall squats (Ruck held in front with arms locked - ruck on knees or ground, that will result in a penalty)

25 KB Lunges (Long count - 35/26#)

60" Wall squats (Ruck held in front with arms locked - ruck on knees or ground, that will result in a penalty)

25 KB Thrusters (35/26#)

60" Wall squats (Ruck held in front with arms locked - ruck on knees or ground, that will result in a penalty)

1/2 lap Overhead with large log

1/2 lap Large log carry (not on shoulders) 

*Penalty - 50m Rabbit crawl  

*Work as a team - Each person does reps as described but if you finish all reps prior to your teammates then hold high plank until remainder of team is complete

 

CrossFit  

Running

1 mile Time Trial Run (Garage doo

r to driveway, 3 laps at driveway, and back to garage)

 

Metcon

6 RFT

30 Air Squats

15 Pullups

5 Deficit Handstand Pushups (45/35# plates)

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.