Thursday July 21, 2011

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

“But if we walk in the light, as he is in the light, we have fellowship with one another, and the blood of Jesus, his Son, purifies us from all sin.”
-1 John 1:7

“once you learn to quit, it becomes a habit”
-Vince Lombardi

Warm up – as a group – posted on board

WOD

Floor press 5-5-5-5-5

then – starting as a group:

AMRAP – 20 Minutes

3 Push press (Load = 75% of 1 RM)
6 Ball slams (35-40 / 25-30)
9 Push-ups (CF Hand release)
100 Meter sprint (50 and back)

Post WOD – Hydrate.Stretch.Refuel

BE STRONG!
Jay and Janice