Wednesday October 9, 2013

CF864 Strength and Conditioning

Trust in the Lord forever. For the Lord God is a Rock that lasts forever.
-Isaiah 24:6

Trust the past to God's mercy, the present to God's love and the future to God's providence.
-Augustine

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

a.) Warm-up - Mobility work / Skill Work / Goat Work

b.) Buy In (starts at the time above)

c.) WOD - 5 RFT:

10 Sledge Hammer Strikes (each side)
10 Wall Balls (10′/8′)
10 Ball Slams
Bear Crawl – length of gym x 1 (stay low)
30 Second Plank Hold

d.) Cash Out - Finish Strong!

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

be strong!
Jay and Janice