RuckLiftDie Death WOD "Quebec"

5' Max Effort Air Squats

55' AMRAP

50 Walking Lunges with KB press at the top (short - 35/26#)

2 lap Farmer Carry* (35/26#)

25m Walking Pushups*

75m Rabbit Crawls*

Unknown movement and reps

*Penalties can be applied

 

CrossFit 

Strength

6 sets (10/9/8/7/6/5) Bent over Rows - Increase weights each round

 

Metcon

3 RFT

20 Pullups

20 Pistols

20 Kettlebell Swings (53/35#)

20 Goblet Squats (53/35#)

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.