WOD - MONDAY, JULY 1ST 2013

* ALMOST AT OUR GOAL! CLICK THE LINK TO DONATE TO TEAM KIP REPRESENTING OUR GYM AND OUR TOWN AT THE CROSSFIT GAMES!
GOFUNDME

** JULY 4TH WE WILL HAVE ONE CLASS AT 9:30AM. BE THERE IT'S GONNA BE A GREAT TIME!

*** CUSTOM FIT MEALS ARE IN FOR PICKUP!

**** HEARD PERV SUNDAY WAS INTENSE, ANOTHER GREAT DAY OF CREEPINESS!

***** JULY 4TH ELEMENTS CANCELLED, AND IT'S RESCHEDULED FOR WED 7PM!

WARM-UP
400M RUN
20 AIR SQUATS 1 MIN HOLD ON REP#20
10 BURPEES
GRAB A BAR 1 MIN SIT AT BOTTOM OF BACK SQUAT

STRENGTH
BACK SQUAT (WEEK 9)
105% OF 1RM
65%X5
75%X5
85%XAMRAP
THEN 1X20 FRONT RACK WALKING LUNGE W 5# HEAVIER THAN LAST WEEK

WOD
800M RUN
30 HAND RELEASE PUSHUPS
600M RUN
40 HAND RELEASE PUSHUPS
400M RUN
50 HAND RELEASE PUSHUPS

RESULTS FROM PERV SUNDAY!

GAMES PREP AM SESSION

GAMES PREP PM SESSION