Daily WOD – Apr 30, 2021

Jess Smith getting inverted!

Workout of the Day

Back Squat 6×3 (85%)

Then complete NFT:

  • 30 weighted box jumps (20/16″)

WOD Notes: The intent for squatting today is to stay at 1 weight for all 6 sets.  It should be very challenging (but without technique breakdown) for the final 2 to 3 sets.  For the weighted box jumps, the intent is to hold a dumbbell or kettlebell in each hand while jumping onto a box. Most athletes should choose a box 4″ lower than your typical box height. You won’t be able to swing your arms much, so you’ll need to rely on rapid, powerful hip extension to get you on top of the box! Start at a light weight to get used to the movement, then work your way to something challenging. If you are unable to box jump, sub heavy box step ups.

Meat Notes: We’re placing an order for meat through Rineer Family Farms again and the details are below:

$395 – Beef – ~50# assorted cuts, about half ground

$350 – Pork – ~60# assorted cuts, bacon, hams, ground, sausage etc.

$195 – Chicken – ~40# usually a couple whole chickens, some wings, thighs, breasts

Orders are due by Friday (today) by the end of the day.  To place your order, fill out this FORM.  If you have any questions, don’t hesitate to reach out!

Trail Run Note: Due to the Age Group Online Qualifiers taking place next weekend (May 7-9), there will be no coach-led trail run on Sunday, May 9. An extra session will be added to the end of the series, on Sunday, May 30!
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