864 Strength + Conditioning – Stronger than Yesterday!

Today’s WOD START promptly as a group / on the clock at: 5:15a.m./8:00a.m./4:15p.m./5:15p.m./6:15p.m.

Today’s Skill Work – Work on a weakness today. Ring Work/Strict HSPU/OH Mobility

864 STRONG Community news and upcoming events:

Practical Self Defense – Ladies Only / Limited Slots / Saturday June 30th 9:00a.m. – 12:00 ($30 – must prepay)
Spots for this date are almost full. There will be another training date in the future. If you are interested – get on the list.

All Saturday WODs are determined by how many are signed up on the whiteboard. If you sign up – please show up. If you plan on showing up – please sign up. Thank you!

Cars & Coffee – This Saturday July 14 from 8:00a.m. – 10:00a.m. at Clinton City Parking Lot across from Main Street Bakery.

July 864 Dues / NLT Sunday July 1, 2018 – $25 Late Fee after July 1. Thank you very much! We appreciate you.

864 WOD – Strength + Conditioning 

Loaded Barbell Carry – 400 Meters 
10 Rounds of: 
5 Pull-ups 
30 Kettlebell Swings  
Loaded Barbell Carry – 400 Meters

RX Movement Standards = Loaded Bar @ 135/95. Must be UB carry if RX. Dropped bar = Scaled WOD. For every drop – 10 burpees (on spot) before continuing. We will only use the 400 meter route around the gym to avoid being on the roadway any longer than possible. Be careful going in and out of the gym and extra careful on the street – stay as close to the curb as possible.
Pull-ups = any style (unassisted / no band) Must be Full ROM. Chin OVER the bar every rep / full extension of arms at bottom.
KB Swing = 24kg./16kg. American Style Swings

“What do you mean, ‘If I can’?” Jesus asked. “Anything is possible if a person believes.”
-Mark 9:23

Every miracle in the bible, first started as a problem!

EXCUSES or RESULTS – Your Choice

The Struggle is Real.

NEVER GIVE UP!
Janice and Jay