CF864 Strength and Conditioning
9-11 Never Forget
I will never forget this awful time, as I grieve over my loss. Yet I still dare to hope when I remember this: The unfailing love of the LORD never ends! By his mercies we have been kept from complete destruction. Great is his faithfulness; his mercies begin afresh each day.
-Lamentations 3:20-23
"Freedom itself was attacked this morning by a faceless coward and freedom will be defended."
-President George Bush
Today's WOD's - start at:
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
a.) Warm-up/Skill Work/Mobility
b.) Buy In - and ALL WODs start as a group.
c.) Strength - Deadlift 5 (Build up to a tough set of 5)
d.) Conditioning - AMRAP 20
9 Deadlift (225/185)
11 Kettlebell Swings (32kg./24kg.)
e.) Cash Out - Finish Strong
Skill Work - TGU
Rx = Movement Standards-Full ROM/Form/Load
Post WOD Recovery - Whey Protein / Kill Cliff or FitAid
Tim Mann 5K Run - September 20 at 8:00a.m.
Freedom is NEVER free or cheap.
Never Give Up!
Jay and Janice
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