Wednesday 08.15.18

864 Strength + Conditioning – Random. Constantly Varied. -CrossFit

Without wood, fire goes out; without a gossip, conflict dies down. 
-Proverbs 26:20

Your COMPLAINTS, your DRAMA, your victim mentality, your whining, your blaming, and all of your excuses have NEVER gotten you even a single step closer to your goals or dreams. Let go of your nonsense. Let go of the delusion that you deserve better and go EARN it! Today is a new day!
-Steve Maraboli

“CrossFit and Cornhole” Benefiting Hunter Wilbanks. 9-29-18 / 2 Person Team WOD at CrossFit864

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

864 WOD – Strength + Conditioning: 5 RFT

1 Minute UB OH Plate Hold (45/25) Fully Locked out
1 TGU L / 1 TGU R – 24kg./16kg. KB
1 Minute UB Plank Hold – Top of Push up Position
20 AbMat Sit-ups

RX – HSPU to 1 AbMat with Full ROM. 1 minute holds must be unbroken if RX. TGU = Form + Load. Sit-ups are Full ROM.

Scale based on your strength/fitness level/motivation.

RX Movement Standards – Details will be covered before each WOD starts. RX is more than just the amount of weight used.

Today’s Skill Work – Work on a weakness today.

Do your best. Work hard. Don’t Whine. Don’t complain. Mind your own business. You’ll be surprised how well your day goes.

Support your community. Give more than you take. #yeahthatclinton

Janice and Jay