CrossFit 864 - 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
“God is fair; he will not forget the work you did and the love you showed for him by helping his people. And he will remember that you are still helping them.”
-Hebrews 6:10
“Failure will never overtake me if my determination to succeed is strong enough.”
-Og Mandino
-WOD (a) starts as a group - please be on time.
Jump rope - 25 DU's (double unders)
15 Air squats
15 Push-ups
15 Deadlift (light weight)
Hold deep squat stretch for a minimum of 1 minute
Samson Stretch (2 x 20 seconds) each side
Hang from pull-up bar for one minute
-WOD (b)
“Salty Dog”
10 rounds for time of:
15 Deadlifts (135/95)
15 Push ups (CF Hand release)
Go hard and go fast but do not sacrifice your form for speed.
Hydrate - Stretch - Refuel (EAT!)
“Mine honor is my life; both grow in one; Take honor from me, and my life is done.”
-William Shakespeare
BE STRONG!
Jay and Janice
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