CrossFit 864 – WOD
5:15a.m. / 9:00a.m. / 4:15p.m. / 5:15p.m. / 6:15p.m.

7 Rounds for time:

200 meter sprint
7 front squats (135/75)
7 push press

Use the same weight for push press that you use for front squats.
No racks used on this workout – you will clean the bar from the floor to rack position for front squats and continue with push press. You should try to complete all 7 reps of the squat and press without putting the bar down.

Front Squat – a proper squat has hips below knee height, weight on the heels, knees in alignment with the feet, and elbows as high as possible in rack position with tight abdominals.
Do not count partial reps if you are capable of getting down into a full squats. Full range of motion requires a lot more effort therefore many skimp on the squat because yes – it hurts a little more and takes more work to get into a proper squat. Do the best that you can and if your ROM is restricted its time to stretch and do range of motion work until you get there.
Push Press – from rack position to fully locked out overhead.

For although they knew God, they neither glorified him as God nor gave thanks to him, but their thinking became futile and their foolish hearts were darkened. Although they claimed to be wise, they became fools and exchanged the glory of the immortal God for images made to look like mortal man and birds and animals and reptiles.
-Romans 1:21-23

The difference between a moral man and a man of honor is that the latter regrets a discreditable act, even when it has worked and he has not been caught.
– H. L. Mencken, 1880-1956

BE STRONG!
Janice and Jay