RuckLiftDie Death WOD "Romeo"

4 rounds

1' Burpees 

2' Air Squats

3' Shuttle Sprints (25m)

4' Log Shoulder to Shoulder (1/2 team with large log; 1/2 team in high plank; switch at own discretion) 

5' Single KB Ground to overhead (Alternate arms - 53/35#)

*Rep count matters for every exercise

 

CrossFit

Gymnastics

Strict Pullup/Pushup Superset

5 x ME for each movement - Move from strict pullups to pushups immediately then rest 1' upon completion of pushups

 

Metcon

12' AMRAP

12-11-10-...-2-1 Push Press (95/65#)

12-11-10-...-2-1 OH Lunges (95/65#)

12-11-10-...-2-1 Back Squats (95/65#)

 

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.