RuckLiftDie Death WOD Alpha II 


4 Sandbag* laps (1 lap is from entrance, around the building, to my truck, and back the same path)

50m Bear Crawls w/sandbag* on back (25m down/25m back)

25 Sandbag* Thrusters

25 Sandbag* OH Lunges (Long count) 

(All movements and exercises are performed with your sandbag* - if sandbag touches ground or off your body, penalty is 25m Duck Walk) 



Sotts (Sots) Press (From the back with Narrow Snatch Grip - Sitting in band with PVC / PVC / Training Bar)



Tabata Hang Power Snatch/OHS (95/65# - Alternate each 20" work period between the two)




Bar Muscle-ups


Box Jumps (30/24")


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.