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| 5PM! |
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| 5PM! |
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| 5PM! |
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| ALI HITTING A GOOD REP AT 6AM! |
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| KIERAN DRESSED UP AS CAPTAIN AMERICA! |
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| THE 9:30 LADIES ALL GEARED UP! |
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| STEPH! |
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| HEATHER! |
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| NEW ELEMENTS GROUP WELCOME TO THE KIP FAM! |
WARM-UP
800M RUN
30 SEC HS HOLD
1 MIN PLANK
OH BARBELL WORK
(BACK SQUAT/BHNPUSH PRESS/BHNSTRICT PRESS/OHS/SOTTS PRESS)
STRENGTH
12 MIN TO FIND 5RM OHS (FROM RACK)
THEN: 3X5 @90% (1 SET EVERY 2 MIN)
WOD
50 DOUBLES
10 PULLUPS
40 DOUBLES
15 PULLUPS
30 DOUBLES
20 PULLUPS
20 DOUBLES
25 PULLUPS
10 DOUBLES
30 PULLUPS
* NO DOUBLES = 3X SINGLES
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| RESULTS FROM 10/31/13 |
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| RESULTS FROM 10/31/13 |
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| KERI AND COREY RESULTS FROM YESTERDAY! |
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