CF864 Strength and Conditioning

Oh, the joys of those who do not follow the advice of the wicked, or stand around with sinners, or join in with mockers. But they delight in the law of theLord, meditating on it day and night.
-Psalm 1:1-2

“The key to successful leadership is influence, not authority.”
-Kenneth H. Blanchard

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

a.) Warm-up / Mobility work / Skill Work

b.) Buy In (starts at the time above)

c.) WOD: AMRAP-20

10 Wall Balls
10 Hollow Rock
10 Back Extensions

d.) Cash Out – Finish Strong!

Post Workout – Hydrate. Mobility. Stretch. Skill. Refuel

Grab a cold “Kill Cliff” and a Whey Protein for Post WOD recovery.

be strong!
Jay and Janice