Friday October 11, 2013

CF864 Strength and Conditioning

And my God will meet ALL your needs according to the riches of his glory in Christ Jesus.
-Philippians 4:19

If God sends us on stony paths, he provides strong shoes.
-Corrie Ten Boom

Today's WOD's - Start Promptly at: 
5:15a.m./4:15p.m./5:15p.m./6:15p.m.

Skill Work - goat work

a.) Warm-up (spend at least 15 minutes before the buy in)

b.) Buy In (starts at the time above) 

c.) WOD - Complete the following AFAP:

200 Meter Sprint
20 Box Jumps (24/20)
20 Goblet Squats (Kbell - 32kg./24kg.)

400 Meter Sprint
40 Ball Slams
40 DU's (scale singles to x 4)

600 Meter Sprint
60 Weighted Sit-ups (45/25)
60 Mountain Climbers 

d.) Cash Out - Finish Strong!

“Just remember there is someone out there that is a lot happier than you with a lot less than you.” 

Post Workout - Hydrate. Mobility. Stretch. Skill. Refuel

Grab a cold "Kill Cliff" for Post WOD recovery.

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FRIDAY'S Here! Hope your day is awesome. 

be strong!
Jay and Janice