CrossFit – Sat, Oct 1

<p><strong>Rules for Mog Mile WOD</strong><br />*Your weight (dumbbell, kettlebell, cinder block, sandbag, etc) is your "Ranger Buddy." You cannot lose physical contact with it at any time. You may rest it on your body, or set it on the ground with one hand touching it, but do not let it go completely.<br />*If you DO let your weight go, you forfeit the progress of that round, and you must start the round over.<br /><br /><strong>Symbolism of the WOD</strong><br />*You cover a total distance of one mile. Even though the soldiers actually walked between 2.5 and 3 miles depending on their starting point, it has become known as a “mile”. You carry your weight during the run to symbolize the gear the soldiers carried.<br />*19 reps – one honoring each soldier of Task Force Ranger killed during the battle and the day after.<br />*Ground to overhead – as the soldiers held up their rifles the entire time<br />*Squats – as they sought cover behind anything available<br />*Push-ups – as they fell to the ground and had to get back up<br />*Don’t let the weight go – symbolic for the dedication the soldiers showed towards their creed to "not leave a man behind"</p><p>This workout is not for the weak or fainthearted – modify as necessary and fight on to the Ranger objective!</p>