RLD Death WOD "The Standard" 

60' AMRAP

1 mile run (no ruck) 

100 Lunges (Ruck on - 35/25# minimum - short count) 

55 Pushups (Ruck on - 35/25# minimum) 

65 Situps (Feet anchored under ruck) 

 

CrossFit 

Gymnastics

50 Strict Pullups for time

 

Metcon

10' AMRAP

2-4-6-8-10-... Front Squat (135/95#) 

2-4-6-8-10-... Bar Facing Burpees

 

Core

2 rounds

1' Low Plank

50 Situps (Feet anchored) 

25 Side Bends - Left (53/35#) 

25 Side Bends - Right (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.