CrossFit 864 – 9:00a.m./4:15p.m./5:15p.m./6:15p.m.

There is no wisdom, no insight, no plan that can succeed against theLORD. The horse is made ready for the day of battle, but victory rests with the LORD.
-Proverbs 21:30-31

The first virtue in a soldier is endurance of fatigue; courage is only the second virtue.
-Napolean Bonaparte

Warm-up

Back Squat 5-5-5-5-5

WOD starts as a group when everyone has completed their squats –

For time:

100 Kettlebell swings (1 pood = 16kg. / 1.5 pood = 24kg.)

Penalty – when you are unable to complete a full swing you must complete 5 burpees and then return to the swings until you complete all 100 reps. Rx’d swings for this workout are American style – overhead.

then

Abdominal strength – 150 Abmat sit-ups for time – not anchored today (no dbells to hold your feet)

Train Hard – Train Smart

We look forward to seeing all of you in the box today!

BE STRONG!
Jay and Janice