CrossFit 864 WOD
5:15a.m./*9:00a.m./4:15p.m./*5:15p.m./6:15p.m.
(*childcare available at this time)
Watch the attached videos before the workout.
Group Warm up / Range of Motion
5 Rounds for time:
50 Meter overhead walking lunge (45/25 plate)
21 Wall Ball Shots
http://media.crossfit.com/cf-video/CrossFit_WalkingLunges.wmv
http://media.crossfit.com/cf-video/CrossFit_Wallball.wmv
Hydrate / Stretch / Refuel
“but those who hope in the LORD will renew their strength. They will soar on wings like eagles; they will run and not grow weary, they will walk and not be faint.”
- Isaiah 40:31
“Little minds are tamed and subdued by misfortune; but great minds rise above it.”
-Washington Irving
Drink plenty of water before and during your workout. Train Smart!
Failure is NOT an option.
BE STRONG!
Janice and Jay
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