Thursday September 4, 2014

CF864 Strength and Conditioning

Unless the LORD builds the house, its builders labor in vain. Unless the LORD watches over the city, the watchmen stand guard in vain.
-Psalm 127:1

“Success is dependent on effort.                                                                                                                                                              -Sophocles

Today's WOD's - start at:
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.

ALL WODs / Buy In - start as a group.  

a.) Warm-up/Skill Work/Mobility 

b.) Buy In 

c.) WOD - 5 RFT:

30 KBS (24kg./16kg.)
15 Box Jumps (24/20)

d.) Cash Out - Finish Strong

Rx = Movement Standards-Full ROM/Form/Load

Scale based on your strength/fitness level

Skill Work - Goat Work Time - Train to be better.

Have a great day and remember to be AWESOME today!

Never Give Up!
Jay and Janice