Wednesday November 7, 2012

CrossFit864 Strength and Conditioning

“making known to us the mystery of his will, according to his purpose, which he set forth in Christ as a plan for the fullness of time, to unite all things in him, things in heaven and things on earth.”
-Ephesians 1:9-10

Character is doing the right thing when nobody's looking. There are too many people who think that the only thing that's right is to get by, and the only thing that's wrong is to get caught.  
-J.C. Watts

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

Buy In

WOD - Complete 5 RFT:

7 One Arm Dbell Swings (7 each side) Load - AHAP
14 Back Extensions
21 Double Unders (scale x 3 singles)

Cash Out

BE STRONG!
Jay and Janice