CrossFit 864 WOD - 4:15p.m./5:15p.m./6:15p.m.
A BIG "Thank You" to those of you that always hang around and help clean up (breaking down all of the bars, putting up kettlebells, boxes and squaring away all of the other equipment) after the workout! This is a huge help and it's greatly appreciated. Thanks!
"Tabata"
-Bottom to Botom Squats - rest in the bottom position
-Dbell or Kbell Push Press
-Mountain Climbers
-Flutter Kicks (penalty - 10 burpees each time your feet touches the ground during the 20 seconds of flutter kicks) add them up and do all burpees at the end of the workout.
All exercises straight through - not alternating.
Abdominal Strength - Your choice - on your own.
Here are a few ideas: Abmat Sit-ups / L-Sits - Holds / Planks / Knees to Elbows
Stretch / Hydrate / Refuel.
http://www.youtube.com/watch?v=ku-eOGXScOQ
“A gentle answer turns away wrath, but a harsh word stirs up anger.”
- Proverbs 15:1
"Let up for a second and that is where you will finish"
-unknown
BE STRONG!
Janice and Jay
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