CF864 Strength and Conditioning

The Lord is my shepherd, I lack nothing. He makes me lie down in green pastures, he leads me beside quiet waters, he refreshes my soul. He guides me along the right paths for his name’s sake.
-Psalm 23:1-3

“The LORD gave us power in proportion to the work to be done, and strength according to the race set before us, and grace and help as our needs required.”
-Joseph Smith, Jr.

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

Rx = Movement Standards/Load/ROM/Form

Skill Work – Goat work. Include OHS in your skill work this week

Buy In – always as a group

WOD – 4 RFT:

10 KBS
10 Dips
15 KBS
15 Dips

Load – 24kg./16kg. (American Style Swing)

Dips – Rx = Rings or Bar
(NO Band assisted dips / NO Box dips)
Scale to x2 HR Push-ups if unable to do dips

Cash Out – Finish Strong

CrossFit864 Pump and Run” Bench Press/5k
May 3, 2014

be strong!
Jay and Janice