864 Strength + Conditioning – NEVER GIVE UP!

Don’t forget to show hospitality to strangers, for some who have done this have entertained angels without realizing it!
-Hebrews 13:2

“The sin both of men and of angels, was rendered possible by the fact that God gave us free will.”
-C.S. Lewis

Social Media tip of the day: Social media doesn’t create negativity, it uncovers it.

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

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 – OH Squat / A Squat above parallel is NOT a Squat!

STRONG is the new STRONG!

864 WOD – Strength + Conditioning

864 WOD: 21-15-9

Deadlifts
KB G2OH
K2E

100% RX’d or Scaled. There is no almost RX.

RX – DL Load = 1.5 times bodyweight on bar. No dropping DL from lockout / No bouncing.
KB Load = 24kg/16kg. Alternate arms each rep
K2E = Palms forward. Kipping is allowed Elbows must touch ELBOWS on every rep.

Abdominal Strength –Alternate 4 x  30 Flutter Kicks / 30 Second UB Six Inches

864 STRONG Community news and upcoming events:

2017 “864 Pump and Run” – Saturday May 6. Get signed up today. How much ya bench? How fast can ya run? Are you training?

How do you support the community that you live in? Do you give more than you take?

“Don’t mistake activity with achievement.”
-John Wooden

BE STRONG! Relentless in 2017! Are you reaching your goals?
Janice and Jay