CF864 Strength and Conditioning
Just as you cannot understand the path of the wind or the mystery of a tiny baby growing in its mother’s womb, so you cannot understand the activity of God, who does all things.
-Ecclesiastes 11:5
Wise men speak because they have something to say; Fools because they have to say something.
-Plato
Today's WOD's - start at:
5:15a.m./4:15p.m./5:15p.m./6:15p.m.
ALL WODs / Buy In - start together as a group.
Rx = Movement Standards/Load/ROM/Form
Warm-up/Skill Work/Mobility
Don't neglect the "Goat Work"
WOD - CF HQ HERO WOD - "Zembiec"
USMC Major Douglas A. Zembiec, 34, of Albuquerque, New Mexico, assigned to HQ Battalion, was killed during a firefight on May 11, 2007 in Baghdad, Iraq.
5 rounds for time of:
11 Back Squat 185 pounds
7 Strict Burpee Pull-Ups
400M Run
During each burpee pull-up perform a strict push-up, jump to a bar that is ideally 12 inches above your max standing reach, and perform a strict pull-up.
Remember the rules for Hero WODs? If not, ask one on your fellow CrossFitters to remind you.
Cash Out - Finish Strong
Memorial Day Murph - Monday May 26 at 9:00a.m.
June 9-12 / $50 (early registration fee) Limited Spaces
Check us out at CrossFit864 on Facebook
Happy Friday!
be strong!
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