Tuesday May 15, 2017

864 Strength + Conditioning – Stronger than Yesterday! 

Anyone who does not love does not know God, because God is love.
-1 John 4:8

“You are not what others think you are. You are what God knows you are.” 
-Shannon L. Alder

Social Media tip of the day: You have the right to remain silent. Anything you say will be misquoted, then used against you.

“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 – Handstand + Grip Strength

STRONG is the new STRONG!

864 WOD – Strength + Conditioning

Step 1 for getting results = Show up at the gym…

Today’s training – 1 x For Time: As fast as possible / 12 Minute time cap (Goal: 5 minutes or less = fast. All should be less than 10)
Run 400 Meters
10 Pull-ups (any style – Full ROM)
20 Push-ups (hand release)
30 AbMat Sit-ups
40 Squats
50 Single-unders

then –

7 Thrusters (95/65)
7 DUs

Please arrive on time – early enough to warm up and ready to start squats at WOD times posted above. This helps keep things running on schedule.
Thank you very much!

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

864 STRONG Community news and upcoming events:

MDM – Memorial Day Murph / Monday May 29 at 9:00a.m. Cookout after WOD. We need a headcount – Sign up on board at 864.

How do you support others? How do you support your community?

The power of community to create health is far greater than any physician, clinic or hospital.
-Dr. Mark Hyman

Janice and Jay