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| THE NEW ELEMENTS GROUP MOVING ON UP! CONGRATS GUYS AND WELCOME TO THE KOB/KOIP FAM! |
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| NEIL AND CASEY GOING HEAD TO HEAD! |
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| LORI AND STEPH WELCOME BACK! |
- SOOOOOOO! DUE TO THE HUGE NUMBER OF PEOPLE WHO DID NOT SIGN UP FOR CLASS TODAY WE HAVE THE REVERSE ASSHOLE LIST. SO WE NOW HAVE 2 POLICIES IN PLACE FOR SIGNING IN AND SHOWING UP LATE.
ASSHOLE POLICY # 1 - FOR EVERY MINUTE YOU SHOW UP LATE TO CLASS YOU OWE A EMOM OF THAT MANY MINUTES OF 7 BURPEES.
ASSHOLE POLICY # 2 - IF YOU SHOW UP TO CLASS WITHOUT SIGNING IN YOU OWE A 2K ROW FOR TIME. THE MENS TIME IS SUB 8:15 AND THE FEMALE TIME IS 9:00. IF YOU DO NOT TIE OR BEAT THOSE TIMES YOU WILL OWE AN ADDITIONAL 50 BURPEES.
***** BOTH ASSHOLE POLICIES MUST BE DONE BEFORE YOU BEGIN THE CLASS - NO EXCEPTIONS*****
- HAPPY BIRTHDAY ANGELA V/NEW MOMMA!
WARM-UP
3 ROUNDS NOT FOR TIME
2 THERE AND BACKS
5 BURPEES
5 DL (135/95)
COACH''S STRETCH
DYNAMIC STRETCHS
STRENGTH
MALE = SHOULDER PRESS
FEMALE = BENCH PRESS
3X5@91%
WOD
"DIANA"
5 ROUNDS
9 DL (225/155)
9 HSPU
COMPETITORS
A. DEADLIFTS - EVERY 15 SECONDS FOR 5 MIN (21 REPS)
DEADLIFT 55% OF YOUR 1RM PLUS BANDS
GUY = BLUE
GIRLS = RED
B. BENCH PRESS
BENCH PRESS - 7X2 - AHAP
CONDITIONING
3 ROUNDS
10 MUSCLE-UPS
20 KB SWINGS (70/53)
30 BOX JUMPS (24/20)
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| RESULTS FROM 1/17/13 |
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