WOD - FRIDAY, FEBRUARY 1ST 2013

- FOR THOSE OF YOU WHO HAVE SIGNED UP FOR THE OPENS, SUPERCLEARY SENT US THIS LINK FOR YOU GUYS TO TAKE A PICTURE AND USE IT AS YOUR OPENS PROFILE PIC!  THERE ARE 600+ PHOTOS SO HE GOT A SHOT OF MOST OF YOU!

- IF YOU HAVENT SIGNED UP YET HERE IS THE LINK.  CLICK THE LINK AND MAKE SURE YOU SIGN UP UNDER CROSSFIT KING OF ISLAND PARK!
2013 CROSSFIT GAMES OPEN REGISTRATION

WELCOME KARINA, JESSE, CARLOS, AND WARREN! CONGRATS AND WELCOME TO THE KOB/KIP FAM!

WARM-UP
1 MIN DOUBLES

TEACH AND THEN WARMUP WITH
2 ROUNDS
10 DEADLIFTS - CHOOSE A WEIGHT THATS LIGHT AND WORK ON FORM AND EFFICIENCY!
10 KIPPING HSPU

COACHS STRETCH

STRENGTH
3X10 - PLATE LOADED PUSHUPS
1 SET ME - PUSHUPS

WOD
21-15-9
DEADLIFTS (225/135)
HSPU

RESULTS FROM 1/31/13

COMPETITORS

WARM-UP

BURGENER WARM-UP

500M ROW

25 T2B

-10 MIN MOBILITY

A. EMOM FOR 12 MIN

EVEN = 4 MUSCLE-UPS OR 8 C2B PULLUPS

ODD = 8 GHD SITUPS

B. 3-3-3-3-3-3 - WEIGHTED RING DIPS - AHAP
B1. 2-2-2-2-2-2 - PARALLEL BOX SQUATS @60% OF 1RM SQUAT
* SUPERSET A + A1*

C. ESTABLISH A 1RM DEADLIFT

D. "DIANE"
21-15-9
DEADLIFTS (225/135)
HSPU