864 Strength + Conditioning  – This is a gym…not a fitness center.

Today’s WOD START promptly as a group / on the clock at: 5:15a.m./8:00a.m.

Today’s Skill Work – Work on a weakness today. Hip Mobility/Ankle Mobility

864 STRONG Community news and upcoming events:

The 864 Crew is going to the Greenville Drive Baseball Game on Sunday August 1 (game starts at 7:00pm) and you are invited. We will meet at Fluor Field. Sign up list on board.

All Saturday WODs are determined by how many are signed up on the whiteboard. If you sign up – please show up. If you plan on showing up – please sign up. Thank you!

No Saturday WOD July 14

Cars & Coffee – This Saturday July 14 from 8:00a.m. – 10:00a.m. at Clinton City Parking Lot across from Main Street Bakery.

864 Summer Challenge Series – Month of July. Run 1 mile each day for the 31 days of July. If you miss a day – you are out. Make the commitment and get signed up on the board.

Practical Self Defense #2 – Ladies Only / Saturday July 28th 9:00a.m. – 12:00 ($30 – must prepay)

Stay away from whiners! They will drag you down and steal your soul.

864 WOD – Strength + Conditioning – 8 RFT

8 Hip Extensions (3 second hold at top)
OH Barbell Hold x 30 seconds UB (unbroken) 135/95
8 T2B
Handstand Hold x 30 seconds UB
8 Kettlebell Swings (24kg./16kg.) American

RX Movement Standards = OH Loaded Barbell Hold / HS Hold must be 30 seconds unbroken if RX.
Hip Extensions = good form. Steady / controlled reps /don’t bounce.
3 second pause at top.
T2B = toes must TOUCH bar on every rep.
HS Hold = arms / legs fully extended. If RX can’t drop during 30 seconds. Drop = scaled.

Scale / Modify based on your strength / skills / fitness level.

Train Hard. Train Heavy. Train Smart.

Pray without ceasing.
-1 Thessalonians 5:17

Prayer is a strong wall and fortress of the church; it is a godly Christian weapon.
-Martin Luther (1483-1546)

Make a habit of shutting down conversations that aim to tear others down.

Have an awesome day! Encourage each other.

NEVER GIVE UP!
Janice and Jay