WOD - THURSDAY, AUGUST 15TH 2013

* CALLING ALL FEMALES! THE FIRST 2 GIRLS TO GET A RING MUSCLE-UP VIEWED BY A COACH GETS A FREE MONTH MEMBERSHIP TO KIP! HAS TO BE FULL LOCKOUT TO START AND END!!!! NOT KIDDING.

** WELCOME TO THE DBAG LIST MY MAIN MAN JAKE!

MOLLY AND CHRISTINA ARE EMBARRASSED BY YOUR DECISION TO LEAVE THE BOX OUT.  AND IN TRUE CROSSFIT FASHION HERE IS JAKE......

JAKE SOBER!

*** HAPPY BIRTHDAY RACHEL AND BELATED BIRTHDAY TO KEITH!

ALICIA!

SAM!

REID!

JAKE!

JOHN!

HOLLY!

TOMMY!

WARM-UP
400M RUN
500M ROW
1 MIN WEIGHTED PLANK X 2 (45/25) - REST 1 MIN
REVIEW FRONT SQUAT POSITION
REVIEW KIPPING HSPU

WOD
1K ROW
50 FRONT SQUATS (155/105)
50 HSPU
800M RUN

RESULTS FROM 8/14/13