Tuesday May 9, 2017

864 Strength + Conditioning – Stronger than Yesterday! 

When justice is done, it is a joy to the righteous but terror to evildoers. 
-Proverbs 21:15

“Justice will not be served until those who are unaffected are as outraged as those who are.”
-Benjamin Franklin

Social Media tip of the day: Age is no guarantee of maturity.

“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 – Hip Strength / Hip Flexibility

STRONG is the new STRONG!

864 WOD – Strength + Conditioning

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

EMOM – 15

3 Deadlift (RX = 1.5 times body weight / Scaled = 3 AHAP DLs)
6 Burpees

3 HSPU (scale to 20 Second Handstand Hold)
6 One Arm KB Press (L) / 6 One Arm KB Press (R) – AHAP (use a challenging load)

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

864 STRONG Community news and upcoming events:

We are very grateful to the selfless crew from 864 that always show up ready to volunteer their time and make events in the gym possible. Big thanks to you guys that showed up Saturday at the 2017 Pump and Run. We had a real good time and saw a lot of strong competition. We have plans for changes in next years pump and run format. Stay tuned for details.

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 your community?

We rise by lifting others.
-Robert Ingersoll

Janice and Jay