WOD - FRIDAY, MARCH 8TH 2013

- ANNEMARIE SNATCHES 115#!!! SO AWESOME.

* HAPPY BIRTHDAY TARA!!

** GREAT JOB TO EVERYONE IN CLASS AND ON THE OPENS.  JUST A REMINDER WE WILL NOT BE JUDGING OR DOING ANY OPEN WORKOUTS TOMORROW NO EXCEPTIONS.  WE WILL BE HOSTING SATURDAY MORNING AT 10AM FOR ALL TO DO.

**IF YOU COMPLETED OPEN WOD 13.1 TODAY REMEMBER YOU MUST SUBMIT YOUR SCORE BEFORE SUNDAY OR EVERYTHING YOU DID DOES NOT COUNT!
YOUR SCORE INCLUDES: TOTAL REPS/TIME OF LAST COMPLETED SET OF SNATCHES/GYM=CROSSFIT KING OF ISLAND PARK/JUDGE= MIKE ABGARIAN

WARM-UP
BEAR CRAWLS/CRAB WALKS/HIGH KNEES/BUTT KICKS
10 THRUSTERS (TEACH AND REVIEW)
10 KB SWINGS
DYNAMIC STRETCHES


WOD
EMOM FOR 24 MIN
MIN 1,4,7,10,13,16,19,22 = 6 HEAVY THRUSTERS (FROM GROUND - YOU CHOOSE #)
MIN 2,5,8,11,14,17,20,23 = 9 VERTICAL KB SWINGS (70/53)
MIN 3,6,9,12,15,18,21,24 = 12 WEIGHTED ABMAT SITUPS (45/25)

* RECORD WEIGHT USED FOR THRUSTERS AND ROUNDS COMPLETED

RESULTS FROM GROUP!

COMPETITOR RESULTS!