CF864 Strength and Conditioning

So put out of your life every evil thing and every kind of wrong. Then in gentleness accept God’s teaching that is planted in your hearts, which can save you.
-James 1:21

Every strike brings me closer to the next home run.
-Babe Ruth

Hump Day WOD’s – start at: 5:15a.m./9:00a.m.

ALL WODs / Buy In – start as a group.

a.) Warm-up/Skill Work/Mobility

b.) WOD – 7 RFT / Quality

5 Strict Dips (ring or bar)
7 Atlas Stone to Shoulder (AHAP)
9 K2E (palms forward)

Post weight of stone used

Scale dips to static hold on rings/bar if unable to perform Full Range of Motion Dips (build your strength by focusing on your weakness in your skill work)

Rx = Movement Standards-Full ROM/Form/Load

Scale based on your strength / fitness level

c.) Cash Out – Finish Strong

be strong!
Jay and Janice