Wednesday 09.04.19 – 864 STRONG Ya’ll!
I am the Lord your God, who teaches you for your benefit, who leads you in the way you should go.
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Today’s schedule: START at 5:15A.M./8:00A.M.
Make it a great day and have fun! Support the 864 crew that you train with each day. #864community.
Reminder – September 864 Dues / NLT Sunday September 1, 2019 – $25 Late Fee after September 1. Thank you very much! We appreciate you.
864 Strength + Conditioning – The Grind: 6 RFT
Waiters Walk (R) to 50M / switch hands
Waiters Walk (L) 50M back
10 GHD or AbMat Sit-ups
10 Calories – Assault Biker or Rower
RX – Form. ROM /Scale as needed based on your strength/fitness level. RX is more than the amount of weight on the bar and more than the amount of reps.
Load – Waiters Walk = 1 x 24kg./16kg. KB
Skill work – Spend some time today doing goat work. Try to go for 5 minutes before your workout.
Support YOUR Community.
August 864Deadlift Challenge – Congrats to all of you that finished out the August challenge. Great job!
September 864 Challenge – who can accumulate the most legit strict T2B (toes-to-bar) or K2E (knees to elbows) – select one and get signed up on the board. Crappy reps that are less than full ROM (range of motion) do not count (but of course they never count at 864!)
No Frills – Just Results
Jay and Janice