WOD - FRIDAY, MARCH 29TH 2013

AAAAWWWWW!

"WE HAVE A WHOLE GYM BUT WE WILL GO FACE TO FACE"

WELCOME THE NEW ELEMENTS CREW TO THE KOB/KIP FAM!

WARM-UP
5-3-1
SNATCH GRIP PUSH PRESS
OHS
DUCK WALK
SNATCH BALANCE
VERTICAL HANG POWER SNATCH

STRENGTH
5X5 @90% OF 5RM VERTICAL HANG POWER SNATCH
- LAST WEEK FROM THE VERTICAL POSITION!

WOD
4 SETS
ME PUSHUPS (ONCE YOU PAUSE ON GROUND = SET OVER)
ME C2B PULLUPS/PULLUPS (IF YOU HAVE 20+ PULLUPS CHOOSE C2B)
REST 3 MIN

THEN:

2 SETS TABATA ROW -  A FULL SET = 8 ROUNDS OF 20 SEC ON AND 10 SEC OFF
SET 1 @ DAMPER 10
SET 2 @ DAMPER 4

RESULTS FROM 3/28/13