WOD - WEDNESDAY, AUGUST 14TH 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.

** ORDER YOUR CUSTOM FIT MEALS FOR NEXT WEEK BY 11:59PM TONIGHT.  JUST THROWING IT OUT THERE I ORDERED CARNITA'S BOWL RELOADED FOR EVERY MEAL LAST WEEK.

*** TONS OF PR'S TODAY SO AWESOME SEEING YOU GUYS HIT SOME BIG WEIGHTS AND SOME MONSTER PR'S!

7:00AM MEATHEADS!

ALL 7:00AM MALE SQUAD!

WARM-UP
"GYMNASTICS WARMUP"
2 ROUNDS
5 BRIDGE PUSH-UPS
30 SEC PARTNER HAMSTRING STRETCHES
25 HOLLOW ROCKS
30 SEC HS HOLD

STRENGTH
4X10 PLATE LOADED PUSHUPS - INCREASE WEIGHT EACH SET- TRY TO BEAT LAST WEEKS NUMBER

WOD
21-15-9-6-3
BURPEE UP AND OVER THE BOX JUMPS (24/20)
T2B

RESULTS FROM 8/13/13

RESULTS FROM 8/13/13