RuckLiftDie Death WOD "Mike"

Tabata Slam Ball Thrusters (Rest position is either bottom squat with slam ball at front rack or fully standing with Slam ball overhead)

Tabata Burpees

52' AMRAP  

2' Wall Sits (penalty enforced)

1/2 lap Slam Ball toss (25/20# - wearing ruck)

1/2 lap Slam Ball run (25/20# - wearing ruck) 

50 Slam Ball Thrusters  (25/20# - must hold ball during 50 reps) 

50 Pushups (Alternate right and left hand on Slam Ball for pushup) 

2' High plank (penalty enforced) 

 

Strength 

Push Press - 5×5 @ 75%  1RM 

 

Metcon

CrossFit Open 12.3

18' AMRAP

15 Box Jumps (24/20")

12 Push Press (115/75#)

9 Toes to bar

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.