CF864 Strength and Conditioning

Trust in the Lord forever. For the Lord God is a Rock that lasts forever.
-Isaiah 24:6

Trust the past to God’s mercy, the present to God’s love and the future to God’s providence.
-Augustine

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

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

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

c.) WOD – 5 RFT:

10 Sledge Hammer Strikes (each side)
10 Wall Balls (10′/8′)
10 Ball Slams
Bear Crawl – length of gym x 1 (stay low)
30 Second Plank Hold

d.) Cash Out – Finish Strong!

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

be strong!
Jay and Janice