864 Strength + Conditioning – NEVER GIVE UP!

Remember, it is sin to know what you ought to do and then not do it.
-James 4:17

One leak will sink a ship: and one sin will destroy a sinner. 
-John Bunyan

Social Media tip of the day: I am thankful for all those difficult people in my life, they have shown me exactly who I do not want to be.

Today’s WODs START promptly at: 5:15a.m./8:00a.m./4:15p.m./5:15p.m./6:15p.m.

Pre WOD – Warm-up/Skill Work/Mobility /Goat Work

Today’s Skill Work – Work on a weakness today. Suggestion – OHS (Overhead Squat) + Deep Squat Stretch – A Squat above parallel is NOT a squat!

864 WOD – Strength + Conditioning

August 864 Dues NLT Tuesday 1 August, 2017 – $25 Late Fee after 1 August. Thank you very much! We appreciate you.

Conditioning – Today’s Training For Time: Prison Burpees

20-1 Burpee Ladder / Sprint

RX – Full ROM Burpees. Chest/Thighs touch the ground together. Jump/clear the floor with a clap overhead (arms fully extended – not behind head.)

Don’t just stand around if you finish your strength work before others – use this as an opportunity to do skill work/mobility work.

100% RX’d or Scaled.

864 STRONG Community news and upcoming events:

“864 Kid STRONG” – Tuesday and Thursday Afternoon
Building a strong future – one young athlete at a time! 

Give more than you take. Support your community.

Breathe. It’s just a bad day, not a bad life.

NEVER GIVE UP!
Janice and Jay