CF864 Strength and Conditioning

Today’s WOD’s – start at:
5:15a.m./9:00a.m.

Skill Work – Goat work. Include OHS in your skill work this week

Buy In – always as a group

WOD- 5RFT:
100 Meter Walk w/one KB OH (locked out) switch arms at 50M
15 Wall Balls (18-20/12-14)
15 Floor Wipers (each side =1) 135/75
20 Second Plank Hold

Cash Out – Finish Strong

How much skill work will you include in your training today?

CrossFit864 Pump and Run” Bench Press/5k
May 3, 2014

HIT CrossFit – Competition Saturday March 15 at 4:00p.m.
See details on board at gym

be strong!
Jay and Janice