CrossFit 864 - WOD
5:15a.m. / 9:00a.m. / 4:15p.m. / 5:15p.m. / 6:15p.m.
Warm-up / Range of Motion
9 Rounds of:
5 Burpee/Box Jumps
5 Swings - each side (Kbell or Dbell)
finish with 100 Abmat Sit-ups
Hydrate / Stretch / Refuel
“He who dwells in the shelter of the Most High will rest in the shadow of the Almighty.”
- Psalm 91:1
“What this power is I cannot say; all I know is that it exists and it becomes available only when a man is in that state of mind in which he knows exactly what he wants and is fully determined not to quit until he finds it.”
-Alexander Graham Bell
"Poor form in the gym is caused by insufficient yelling".
-Mark Rippetoe, Strength Coach
Post your time on CrossFit 864 Facebook
BE STRONG!
Janice and Jay
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