CrossFit 864 - 9:00a.m./4:15p.m./5:15p.m./6:15p.m.
There is no wisdom, no insight, no plan that can succeed against the LORD. The horse is made ready for the day of battle, but victory rests with the LORD.
-Proverbs 21:30-31
The first virtue in a soldier is endurance of fatigue; courage is only the second virtue.
-Napolean Bonaparte
Warm-up
Back Squat 5-5-5-5-5
WOD starts as a group when everyone has completed their squats -
For time:
100 Kettlebell swings (1 pood = 16kg. / 1.5 pood = 24kg.)
Penalty - when you are unable to complete a full swing you must complete 5 burpees and then return to the swings until you complete all 100 reps. Rx'd swings for this workout are American style - overhead.
then
Abdominal strength - 150 Abmat sit-ups for time - not anchored today (no dbells to hold your feet)
Train Hard - Train Smart
We look forward to seeing all of you in the box today!
BE STRONG!
Jay and Janice
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