Wednesday 08.23.17

864 Strength + Conditioning – Stronger than Yesterday! 

As for the scoundrel—his devices are evil; he plans wicked schemes to ruin the poor with lying words, even when the plea of the needy is right.
-Isaiah 32:7

“God is always doing 10,000 things in your life, and you may be aware of three of them.” 
-John Piper

Social Media tip of the day: Stop labeling people just because they’re not like 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 – Work on Ankle/knee Mobility + Deep Squat Stretch

864 WOD – Strength + Conditioning

Conditioning – Today’s Training: 4 RFT

12 Atlas Stone to Shoulder (Alternate sides each rep – AHAP) Good idea to wear a long sleeve tee
50 Meter Waiters Walk (AHAP – KB) Alternate arms at 25 M mark. Keep KB locked out.
12 GHD Sit-ups (scale/sub 25 AbMat Sit-ups for GHD)
90 Second Plank Hold (locked out at top of the push-up position)
12 Sledge Hammer Strikes (Alternate sides each rep)

RX – Full ROM. 100% RX’d or Scaled.

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.

“The most useless are those who never change through the years.”
-James Barrie

Janice and Jay