CrossFit864

Praise the Lord!
Happy are those who respect the Lord, who want what he commands.
Their descendants will be powerful in the land; the children of honest people will be blessed. Their houses will be full of wealth and riches, and their goodness will continue forever. A light shines in the dark for honest people, for those who are merciful and kind and good. It is good to be merciful and generous. Those who are fair in their business will never be defeated. Good people will always be remembered. They won’t be afraid of bad news; their hearts are steady because they trust the Lord. They are confident and will not be afraid.
-Psalm 112:1-8

Confidence is contagious. So is lack of confidence.
-Vince Lombardi

Today’s Schedule: 5:15a.m./9:00a.m.

Today’s Workout: 
Part 1 Posted on whiteboard. 
Skill Work = TGU (continue to work on form/strength)
Glad to see some of you doing the skill work. You will see these soon.
Remember that Proper “FORM & FROM” (full range of motion) are as important as weight when doing WOD’s Rx’d. If you are not getting full ROM in the movement then you are NOT Rx’d! Don’t cheat yourself on form just to be the fastest on the whiteboard.

Part 2 – AMRAP (as many rounds as possible) – 15 minutes

10 DU’s (scaled sub = x 3 singles)
10 Wall Balls (10’/8′)
5 K2E (knees to elbows)
100 Meter OH Carry – AHAP (for load) Please do not slam (drop) weight on concrete/asphalt. Thank you!

Train Hard. Train Heavy. Train Smart. Have Fun!

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Have a great day!

BE STRONG!
Jay and Janice