RLD Death WOD "Unforgiving"

5 rounds

25 UB Air Squats

1' Squat Hold (Failure results in 25 Burpees for each failure for each person)

Then

5 rounds

15 UB Pushups

1' High Plank Hold (Failure results in 25 Burpees for each failure for each person)

Then with remaining time, complete as many rounds as possible:

Gate run (No ruck)

50m Bear Crawl (Ruck on, knees on ground or standing up results in 25 Burpees for each infraction for each person)

100 Mountain Climbers (Ruck on, long count, knees on ground or standing up results in 25 Burpees for each infraction for each person)

 

CrossFit

Strength

Deadlift

5x3+ @ 85% 

 

MetCon

20' AMRAP

5 Handstand Pushups

10 Toes to bar

15 Box Jump Overs (24/20" - Onto and off of box)

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.