CF864 Strength and Conditioning

“Be still, and know that I am God! I will be honored by every nation. I will be honored throughout the world.”
-Psalm 46:10

“Life is a gift, and it offers us the privilege, opportunity, and responsibility to give something back by becoming more.”
-Tony Robbins

Today’s WOD’s – start at:
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.

ALL WODs / Buy In – start as a group. Please be on time!

a.) Warm-up/Skill Work/Mobility

b.) Strength – Press 3 RM (week 2)

c.) Conditioning – For time:

“Nancy”

Five rounds for time of:

Run 400 Meters
15 OHS (95/65) Scale to 45/25 plate

Full ROM on squats (depth) Stay on your heels and off your toes.

d.) Cash Out – Finish Strong

Skill Work – TGU

Rx = Movement Standards-Full ROM/Form/Load

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Paleo Challenge – If you are participating in the challenge please turn your weekly food log into Janice today (Thursday) – Great job! Proud of the dedicated who are working hard to reach their goal.
Email your log to: janicewlong@gmail.com

be strong!
Jay and Janice