Thursday 09.07.17

864 Strength + Conditioning – ALL in or ALL out!

“You are worthy, O Lord our God, to receive glory and honor and power. For you created all things, and they exist because you created what you pleased.” 
Revelation 4:11

I am not bound to win, but I am bound to be true. I am not bound to succeed, but I am bound to live up to what light I have. 
Abraham Lincoln

Pray for Texas. Pray for everyone in the path of Hurricane Irma.

Social Media tip of the day: I’m not going to tear you down…If you’re bad-mouthing me, you’re already down.

Today’s WODs START promptly at: 5:15a.m./8:00a.m./4:15p.m./5:15p.m./6:15p.m.

Pre WOD – Warm-up/Skill Work/Mobility /Goat Work

Today’s Skill Work – Work on a weakness today. Suggestion – Deep Squat Stretch + Hollow Rock

864 WOD – Strength + Conditioning

864 Strength – Power Clean/Jerk (Press) 3 RM (work up to a heavy set of 3)

Strength is our focus today – Be Strong(er)!

Conditioning – Training: “Swingin’ Cindy”
AMRAP – 20
5 Pull-ups
10 Push-ups (hand release)
15 Kettlebell Swings – American style (24kg./16kg.)

864 STRONG Community news and upcoming events:

Run Like a Mann 1k / 5K Run or Walk – September 16 at 0830. Registration forms at CF864. Supports Laurens County Cancer Association

Encourage each other. Give more than you take. Support your community.

No, it never gets easy and you wouldn’t want it to.

Janice and Jay