Workout of the Day
EMOM for 30 minutes of:
- 1st minute: 9 bar facing burpees
- 2nd minute: 3 deadlifts (80% 1RM)
- 3rd minute: 3 ring muscle ups
WOD Notes: The scale for ring muscle ups will be either jumping muscle ups, muscle up transitions or false grip ring rows (9/round). Choose a number of bar facing burpees that will allow you to complete the early rounds in ~30 seconds.
Nutrition Notes: The next ICA meat order is open! There will be a relatively quick turn around on this order so I’ll need anyone interested in ordering to fill out this order form by Wednesday at 8:00 am. The meat orders break down as follows:
1/8th Grassfed Beef – $395 ~50# of which half is ground and half is broken into steaks, roasts, etc.
1/2 Pig – $350 ~50# of sausage/bacon/hams/ribs/ other cuts.
Chicken – $195 ~40# of whole chickens/breasts/thighs/wings/other cuts.
Community Notes: Happy Birthday Julie!
