CF864 Strength and Conditioning

Whoever spares the rod hates his son, but he who loves him is diligent to discipline him.
-Proverbs 13:24

“Self-control is the chief element in self-respect, and self-respect is the chief element in courage.”
-Thucydides

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.) Buy In

c.) WOD – 5 Rounds

45 Fast Single-unders
30 Split Jumps – alternate legs each jump
15 Hollow Rocks
1 – Bear Crawl – length of gym (stay low)

Rx = Movement Standards-Full ROM/Form/Load

d.) Cash Out – Finish Strong

Never Give Up!
Jay and Janice