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

Post your time on CrossFit 864 Facebook. Thanks to all of you that post your times!

You say, “I am allowed to do anything”—but not everything is good for you. And even though “I am allowed to do anything,”
-1 Corinthians 6:12

Warm-up / Range of motion / Skill work
In warm up work in light overhead press, hip bridge, samson stretch.

For time: Rx’d=

10 Handstand push-ups

6 Rounds of:

5 Ground to overhead (135/75)
10 Supine ring pull-ups
15 GHD Sit-ups

10 Handstand push-ups

Supine Ring Pull-ups: To perform Sup Ring Pull Ups, set the rings so your back is off the ground, place heels on a box and pull your chest to your hands. You can also stack bumper plates to put your heels on. Back and legs stay tight and straight throughout movement and chest must come up to the point that you touch your hands/rings.

Ground-to-Overhead: The hips and knees must be open and the arms fully extended with elbows locked out and bar overhead.

GHD: If all of the GHD’s are being used then you can sub weighted sit-ups.
If you have not been doing GHD sit-ups you should do Abmat sit-ups for this WOD.

Hydrate. Stretch. Refuel

“It is what we get by the soul that makes us rich.”
-Henry Ward Beecher

Today’s off the wall fact that probably means nothing to anyone is:
The Internal Revenue Service audits 87 percent of women who claim breast implants as tax deductions.

BE STRONG!
Jay and Janice