WOD Friday, August 29

love-beef

 Alright Connex!  It is beef time again!  Kory Ryan from CF Farmland has some super high quality grass feed beef for us to order.  I would like to put the order together for him by Wednesday, September 3 so we can get it on Saturday, September 6.  We will have a sign up on the right hand side of the white wash board that way he knows what to bring with him.  (while you are ordering your beef you can also sign up for WaterWOD!!!)  Below are some of the details about his beef, cuts, and prices.

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Pre WOD
Front Squat on a 2 min clock
6 @ 60%, 4 @ 70% ,2 @ 80% ,6 @ 70% ,4 @ 80% ,2 @ 90% ,4 @ 85% , 4 @ 85%
* if you completed the sets successfully last week- increase weights by 3-5%

WOD
8 rounds on a 3 min Clock
15 unbroken wall balls (30/20)
10 toes to bar
10 Burpee Box jumps

*sore will be fastest and slowest round you complete
* You will complete the three movements 1 time in every 3 minute segment

if you are concerned that the toes to bar will take a good portion of your 3 minutes here is a good scaling option. You can also complete the reps with a leg to parallel movement.

After Party
3 sets of 8-10 Glute Ham Raise