CF864 Strength and Conditioning

Carry each other’s burdens, and in this way you will fulfill the law of Christ.
-Galatians 6:2

If moral behavior were simply following rules, we could program a computer to be moral.
-Samuel P. Ginder

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

Skill work – Shoulder mobility / Ankle mobility

a.) Warm-up (spend at least 15 minutes before the buy in)

b.) Buy In (starts at the time above)

c.) Strength – Bench Press 5RM

NFT – 2 X 15 Strict Dips (No kip) Bar or Rings
(No Bands. If you are unable to do unassisted then work on max hold at the top/lockout. Build the strength to do them without a band.) Work on a good strong position in the lockout.

d.) Conditioning – EMOM 12

Odd – 25 KBS (24kg.16kg.)
Even – 15 Box Jumps (24/20)

Bench Press – No Bounce!
FORM! If it’s not strict it’s not legit!

e.) Cash Out – Finish Strong!

Post Workout – Hydrate. Mobility. Stretch. Skill. Refuel

Grab a cold “Kill Ciff” for Post WOD recovery.

Live in such a way that you would not be ashamed to sell your parrot to the town gossip.
-Will Rogers

How have you been blessed so far this week?
How have you been a blessing to others?

be strong(er)!
Jay and Janice