CrossFit 864 – Today’s Schedule: 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.

Warm up / Range of Motion

WOD

5 Rounds for Time:

15 Dbell Clean and Press (45/25)
30 AbMat Sit-Ups
50 Feet Overhead Walking Lunges (45/25 plate)
weight must be locked out overhead – arms not bent.

Stretch and Rehydrate

“[Trials and Temptations] Consider it pure joy, my brothers, whenever you face trials of many kinds, because you know that the testing of your faith develops perseverance.”
– James 1:2-3

Here is a test to find whether your mission on earth is finished: If you’re alive it isn’t.
-Richard Bach

http://www.nutritiondata.com/

How is your Paleo nutrition today?
http://www.youtube.com/watch?v=E0QiwzjnyIs

Target one of your weak areas after today’s wod. Focus on skill work that will help you become a better athlete. Examples – handstand holds/push-ups, L-holds on the rings, double-unders, pull-ups, etc. Work on flexibility drills especially hip mobility drills.

The only way to keep your health is to eat what you don’t want, drink what you don’t like, and do what you’d rather not.
– Mark Twain

Are you going to work hard today or make excuses?

Failure is not an option
BE STRONG! 2010
Janice and Jay