CF864 Strength and Conditioning
Discipline your son, and he will give you rest; he will give delight to your heart.
-Proverbs 29:17
A child who is allowed to be disrespectful to his parents will not have true respect for anyone.
-Billy graham
Hump Day WOD’s – start at: 5:15a.m./9:00a.m.
ALL WODs / Buy In – start as a group.
Reminder – September Dues (NLT Sunday Sept. 1, 2014)
$25.00 Late fee on all dues after Sept. 1.
Thank you for your consideration!
a.) Warm-up/Skill Work/Mobility
b.) Buy In – Starts as a group
c.) WOD: 21-15-9
Push-ups (HR)
K2E (palms forward)
Back Extensions (slow, controlled reps)
OH Plate Carry – 100M (45/25) after each round
OH Plate Carry – 100M total (to 50 and back) Please do not drop/slam plates. Plate must be completely locked out overhead.
Skill Work – TGU and Hollow Rocks. Work on them before they show up in the WOD again.
Rx = Movement Standards-Full ROM/Form/Load
d.) Cash Out – Finish Strong
Never Give Up!
Jay and Janice