864 Strength + Conditioning – NO EXCUSES! 

 Submit to one another out of reverence for Christ.
-Ephesians 5:21

Prayer for today: LORD, help me consider others MORE important than myself.

Social Media tip of the day: If you live for people’s acceptance, you will die from their rejection.

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 – Hollow Rock + Deep Squat Stretch

864 WOD – Strength + Conditioning

Conditioning – Today’s Training / 5 RFT:

1 Minute Plank Hold – on elbows
10 Hollow Rock
15 Weighted AbMat Sit-ups (45/25 plate)
20 Alternating Weighted Box Steps up (alternate legs each step holding 45/25 plate) 24/20 Box

How much time will you spend on skill work/goat work today? Do you scale the same movements every time they show up in a WOD?

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.

You always make time for things you want to do. I’ve been busy is a poor excuse.

NEVER GIVE UP!
Janice and Jay