864 Strength + Conditioning – RISE & GRIND

“Things may come to those who wait, but only the things left by those who hustle.”
–Abraham Lincoln

Today’s WOD START promptly as a group / on the clock at: 5:15a.m./8:00a.m./4:15p.m./5:15p.m./6:15p.m.

Today’s Skill Work – Work on a weakness today. Handstand Hold/Back Mobility/Strict Pull-ups
Work on your grip now – Don’t wait until another WOD with a bar hold shows up again (coming soon) 

864 STRONG Community news and upcoming events:

The 864 Crew is going to the Greenville Drive Baseball Game on Wednesday August 1 (game starts at 7:00) and you are invited. We will meet at Fluor Field. Sign up list on board.

All Saturday WODs are determined by how many are signed up on the whiteboard. If you sign up – please show up. If you plan on showing up – please sign up. Thank you!

Cars & Coffee – Saturday August 11th from 8:00a.m. – 10:00a.m. at Clinton City Parking Lot across from Main Street Bakery.

864 Summer Challenge Series – Month of July. Run 1 mile each day for the 31 days of July. If you miss a day – you are out. Make the commitment and get signed up on the board.

Practical Self Defense #2 – Ladies Only / Saturday September 8th 9:00a.m. – 12:00 ($30 – must prepay)

Stay away from negative, whiny people! They will steal your drive. Look for the good in every situation.

Strong or Weak? Your Choice.

864 WOD – Strength + Conditioning – AMRAP 20

3 Strict T2B
6 KB Snatch – (L) + 6 KB Snatch – (R) 24kg./16kg.
9 KB Box Step-Overs (same KB used for snatch)

Base all training on your strength/fitness level/skill level. Scale/modify as needed. Train Hard. Train Heavy. Train Smart.

Always listen the the details of the workout and the coaching tips to help you decide how to approach each workout. Don’t get ahead of yourself.

Watch and pray so that you will not fall into temptation. The spirit is willing, but the flesh is WEAK.”
-Matthew 26:41

God’s angels often protect his servants from potential enemies.
-Billy Graham

Sometimes not telling people anything is a good thing.

If we don’t support our community…who will? #yeahthatclinton

NEVER GIVE UP!
Janice and Jay