WOD - FRIDAY, MARCH 15TH 2013

**REMINDER NO OPEN GYM FOR THE NEXT 4 SATURDAYS...HEATS FOR OPEN WOD 13.2 WILL KICK OFF AT 10:15AM ON SATURDAY, MAKE SURE TO COME EARLY TO WARM UP! THE WOD IS 10 MINUTE AMRAP SO HEATS WILL NOT TAKE AS LONG AS LAST WEEKEND AND WE WILL BE ABLE TO HOLD MORE PEOPLE IN EACH HEAT!

**BEFORE COMING IN ON SATURDAY, BE SURE TO WATCH THE STANDARD VIDEOS SO YOU ARE WELL AWARE OF WHAT YOU NEED TO DO TO DOMINATE 13.2!

WELCOME A NICE BIG GROUP TO THE KOB/KIP FAM! GREAT JOB YOU GUYS!

WARM-UP
5-3-1
OHS
FORWARD AND BACK DUCK WALKS
SOTTS PRESS
SNATCH BALANCES
VERTICAL SNATCHES

STRENGTH
15 MIN TO FIND 5RM VERTICAL HANG SNATCH
* SAME SET UP AS THE CLEAN FROM TUESDAY!

* REVIEW ROPE CLIMBS

WOD
AMRAP 12 MIN
MAX ROPE CLIMBS (SUB 3 RING ROWS PER 1 ROPE CLIMB)
MAX OHS (115/75)

* CAN DO AS MANY AT EACH MOVEMENT AS YOU FEEL LIKE DOING. SCORE IS TOTAL ROPE CLIMBS AND TOTAL OHS!

 RESULTS FROM 3/14/13