Workout Of the Day - WOD

WOD 5-30-12

SWAT Gear Shuttle

3 rnds for Time:


10x burpee + 50 yrd farmer carry @ (2) 32kg + 10 burpee + 50 yrd farmer carry the 32kg back to start.

10x burpee+ 50 yrd rack hold carry (2) 24kg + 10 burpee + rack hold carry the 53’s back to start.

10x burpee + Overhead carry (2) 16kg kb’s 50 yrds+ 10x burpee+ OH carry the 16’s back to start

Note: This WOD was designed to simulate a long SWAT call-up retrieving gear back and forth going down range.  3 rnds = 180 burpees & 900 yrds of carry (almost a click!).  Thanks Dan!

wall climb2


Psalm 144:1-2

“Blessed be the LORD, my rock, Who trains my hands for war, And my fingers for battle; My lovingkindness and my fortress, My strongholdand my deliverer, My shield and He in whom I take refuge, Who subdues my [fn] people under me.”