CrossFit 864 - 9:00a.m.
"WOD"
AMRAP - 20 minutes
5 - One Arm Dbell Thruster (5 each side)
5- One Arm Dbell Swings (5 each side)
5 - Renegade Rows (5 each side)
Cash out - accumulate a total of 3 minutes of an L-sit and/or L-hold
Hydrate/Stretch/Skill work
The workout is programmed at 5 reps per exercise so that you can use a heavier load (dbell) than you would normally use and so that you can push through all 5 reps without resting during the exercise. Don't cheat yourself by grabbing a light weight.
“But he knows the way that I take; when he has tested me, I will come forth as gold. My feet have closely followed his steps; I have kept to his way without turning aside.”
- Job 23:10-11
"Confronting and overcoming challenges is an exhilarating experience. It does something to feed the soul and the mind. It makes you more than you were before. It strengthens the mental muscles and enables you to become better prepared for the next challenge."
- Jim Rohn
We are halfway through the week and I hope that is has been a good one for you so far. If we get more snow today we will have a team workout and build a snowman for time outside of CF864.....Ready For Spring!
"Cowards never started and the weak died along the way."
- Unknown pioneer reflecting on completing the long, hard trek known as The Oregon Trail.
Don't be weak. It's your choice.
BE STRONG!
Janice and Jay
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