CF864 Strength and Conditioning

Fathers, do not provoke your children to anger by the way you treat them. Rather, bring them up with the discipline and instruction that comes from the Lord.
-Ephesians 6:4

“Life is like riding a bicycle. To keep your balance, you must keep moving.”
-Albert Einstein

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 1 RM (week 3)

c.) Conditioning – 2:1 (for reps)

4 x
1 Minute ME DU’s (scale – fast singles)
30 Seconds Rest
1 Minute ME Step-ups (Weighted)
30 Seconds Rest
1 Minute OH Plate Hold (45/25)
30 Seconds Rest

d.) Cash Out – Finish Strong

Skill Work – HSPU

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