864 STRONG / No Frills – Just Results.
Life in the Spirit
So now there is no condemnation for those who belong to Christ Jesus. And because you belong to him, the power of the life-giving Spirit has freed you from the power of sin that leads to death.
This book (the Bible) will keep you from sin or sin will keep you from this book.
Smile. It will increase your Deadlift by 50 pounds.
Today’s schedule: 5:15a.m./4:15p.m./5:15p.m./6:15p.m.
Pre-WOD – Goat Work/Skill Work. Mobility/Warm-up (move – get your heart rate up)
Don’t neglect daily skill work.
RX Movement Standards – There is no almost RX. It’s 100% RX’d or Scaled.
Scale based on your strength/motivation level.
Movement standards will always be covered before the training starts.
If you are not sure about a particular movement/exercise please be patient until we cover it as a group. Thank You!
864 Strength + Conditioning – The Grind: 5 Rounds
1 Minute UB Hold on Pull-up Bar (palms forward/both hands must stay on bar) – straight into 5 Strict T2B without coming off bar.
15 Box Jumps
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RX – Bar Hold must be UB and 5 T2B without breaking. Can’t drop off bar between hold and T2B.
Snatch Load – 75/115
Box – 24/20
May Challenge – Run 1 Mile AND accumulate 10 minutes of Plank Hold every day during the month of May.
Jay and Janice