RLD Death WOD

60' AMRAP

100 Air Squats

50m Duck Walk

100 Lunges (short)

50m Duck Walk

50 Shoulder tap Pushups

50m Rabbit Crawl

400m (2 lap) Plate carry (45/35#)

 

CrossFit

Gymnastics

Work on Kipping / Muscle ups / Handstand Walks

 

Metcon

5 RFT

15 Thrusters (95/65#)

5 Deficit HSPU (45/35# plates)

15 Box Jump Overs (30/24")

5 Bar Muscle-ups

 

Then, if time allows... 

6' AMRAP

3-6-9-12-15-18-21-...

Burpees

Air Squats

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.