864 Strength + Conditioning 

“Be still, and know that I am God! I will be honored by every nation. I will be honored throughout the world.” 
-Psalm 46:10

Prayer for today: Dear God, if I ever lose my hope, please give me strength and replenish my soul.

Social Media tip of the day: Good deeds should be done with intention, not for attention. When you share it with others it becomes about you.

Today’s WODs START promptly at: 5:15a.m./8:00a.m.

Pre WOD – Warm-up/Skill Work/Mobility /Goat Work

Today’s Skill Work – Work on a weakness today. Suggestion – Ankle Mobility + Deep Squat Stretch / Don’t hide from your weakness.

864 WOD – Strength + Conditioning

Conditioning – Today’s Training: 6 RFT

50 Meter SC/Waiter Carry – AHAP x 2
5 Dips (ring or bar)
10 Back Extensions
15 Hollow Rock
20 Mountain Climbers – Full ROM

Scale dips to 30 second hold locked out at top of dip. If you can’t do dips are you including them in your skill work / warmup?

100% RX’d or Scaled.

WODs start at posted times above.

864 STRONG Community news and upcoming events:

“864 Kid STRONG” – Tuesday and Thursday Afternoon
Building a strong future – one young athlete at a time! 

Give more than you take. Support your community.

Perhaps you are STRONGER than you think……

NEVER GIVE UP!
Janice and Jay