Thursday February 14, 2013

CF864 Strength and Conditioning

“For God loved the world so much that he gave his one and only Son, so that everyone who believes in him will not perish but have eternal life.
-John 3:16

All you need is love. But a little chocolate now and then doesn't hurt.
-Charles M. Schulz

Today's WOD - 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.

Warm up - Starts 15-20 minutes before the buy in.

Buy In - Starts promptly at times above. Starts as a group.

Strength - Press 3 RM

Conditioning 

NFT - 1 x 30 Strict Press 
Load = 75% of 3 rep max

2 Rounds For Time:
14 Deadlifts (225/135) 
14 Box Jumps 
14 Weighted Sit-ups (plate locked out OH)
Run 400 Meters

BE STRONG!
Jay and Janice