Tuesday 09.12.17

864 Strength + Conditioning – In Due Time. Until then, Just Grind!

Fear not, for I am with you. 
God (Isaiah 41:10) 

Selfless –concerned more with the needs of others than with one’s own needs; unselfish.

Never assume that loud is strong and quiet is weak.

Social Media tip of the day: Focus more on the people who inspire you than the people who annoy you.

Today’s WODs START promptly at: 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 – Hip/Ankle Mobility + Deep Squat Stretch

864 WOD – Strength + Conditioning

Training – Conditioning: 3 RFT

50 Double Unders (scale x3 fast singles)
10 One Arm KB Push Press (L)
10 One Arm KB Push Press (R)

immediately followed by

3 Rounds of:
15 Hollow Rocks
1 Minute Plank Hold – top of push-up position

RX Movement Standards – KB Push Press AHAP (as challenging as possible for 10 UB reps each side) Post weight used with your time.

The GRIND does not know what day of the week it is.

864 STRONG Community news and upcoming events:

Run Like a Mann 1k / 5K Run or Walk – September 16 at 0830. Registration forms at CF864. Supports Laurens County Cancer Association. We could use some volunteer help if you aren’t planning on running or walking – check with Gunny.

Encourage each other. Give more than you take. Support your community.

Gratitude is the best attitude

Janice and Jay