WOD Wednesday, September 17

grass-fed-beef

Hey Guys! Kory is going to be bringing his grass fed beef to the box after Saturdays Team WOD! If you would like to place an order for this high quality beef please be sure to sign up on the right hand side of the white wash board. I need to let him know by Friday how much he should bring.

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Pre WOD
6×3 strict shoulder press
:20 sec hallow hold after each set or flutter kicks

WOD
8 min AMRAP
10 Burpee Pull Ups
10 hang squat cleans (155/115)
50 Double Unders

rest 3 min

4 min AMRAP
5 Burpee pull ups
5 hang squat cleans
25 Double Unders

After Party
3×8 handstand hold shoulder touches