9:45AM - WARM-UP FOR THE WORKOUT 13.5
10:00AM - REVIEW MOVEMENTS AND STANDARDS.
10:15AM - HEAT# 1 KICKS OFF
11:30AM - GRILL WILL BE FIRED UP AND THE KEG WILL BE FLOWING!
- PLEASE COME OUT AND SUPPORT TEAM KIP! ALL ARE WELCOME TO COME CHEER US ON AS WELL AS COME TO THE BEERBQ BRING FRIENDS AND FAMILY.
- ANYONE GUILTY OF SOME OF THESE????
WARM-UP
1 MIN THERE AND BACK
2 ROUNDS
10 STIRCT PULLUPS
10 HSPU
THEN"
10 SNATCH GRIP PUSH PRESS
10 OHS
REVIEW HANG SNATCH TECHNIQUE THEN HIT 10 PERFECT REPS WITH BAR
STRENGTH
FIND 3RM HANG POWER SNATCH (12 MIN TIME CAP)
WOD
EMOM 16 MIN
MIN 1 = 5 HANG SNATCHES @ 75% OF DAYS 3RM
MIN 2 = 2 GYM SUICIDES + 12 ABMAT SITUPS
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| RESULTS FROM 4/4/13 |
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| ELEMENTS RESULTS |
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