Monday April 9, 2012

CrossFit864


"No Whining Zone"


“For if while we were enemies we were reconciled to God by the death of his Son, much more, now that we are reconciled, shall we be saved by his life.”
-Romans 5:10


I predict future happiness for Americans if they can prevent the government from wasting the labors of the people under the pretense of taking care of them.
-Thomas Jefferson


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


This weeks skill work - overhead lockout / shoulder mobility


Warm-up (todays warm-up posted on board) This is part of todays workout


Strength - Squat 3-3-3-3-3


Conditioning - starting as a group:


Complete 4 Rounds - AFAP:
10 Ground to Shoulders (95/65)
25 Unanchored AbMat Sit-ups
10 Burpees


Goal = All reps unbroken


Post WOD - Hydrate. Mobility/Stretch. Skill Work. Refuel


BE STRONG!
Jay and Janice