WOD - FRIDAY, SEPTEMBER 6TH 2013

9:30 PACKED HOUSE!

OTHER HALF OF 9:30!

5:00PM!

* TODAY WAS ONE OF THE COOLEST MOMENTS WE HAVE WITNESSED AT KIP.  NICOLE HAD TIME CAPPED THE WORKOUT. SHE HAD FINISHED 4 OF TODAYS 5 ROUNDS AT A HEAVY WEIGHT FOR HER.  ALL THE GIRLS WHO WERE ALREADY FINISHED WITH THEIR WORKOUT RELOADED HER BAR AND WILLED HER TO FINISH HER 5TH AND FINAL ROUND.  AWESOME SUPPORT FROM A AWESOME GROUP OF PEOPLE!

** WE HAVE 2 FULL HOT SHOWERS, LOCKS ON THE DOORS, AND USEABLE BATHROOMS! GYM IS LOOKING GOOD AND 10 MONTHS AFTER THAT BITCH SANDY WE ARE FINALLY FULLY EQUIPPED AND READY TO ROCK.  WE LOVE YOU GUYS AND THANKS FOR STICKING WITH US!

*** OUR GYM IS REGISTERED FOR THE LURONG LIVING PALEO CHALLENGE.  GO TO https://www.lurongliving.com/challenge2013/register FOR MORE DETAILS!

WARM-UP
500M ROW
LOW BACK AND SHOULDER MOBILITY
SNATCH REVIEW AND DRILL

STRENGTH
FIND 1RM SQUAT SNATCH


WOD
10-9-8-7-6-5-4-3-2-1- SQUAT SNATCH (115/75)
1-2-3-4-5-6-7-8-9-10- BOX JUMPS - GAMES STANDARD (24/20)

RESULTS FROM 9/5/13