WOD - MONDAY, MAY 12TH 2014

* HAPPY BDAY SWEETS!

** HAPPY MOTHERS DAY TO ALL THE AMAZING STRONG WOMAN OF CROSSFIT KIP.  YOU GUYS ARE AWESOME!!!

*** BENCHMARK WEEK BABBBYYYYYYYY!!!! LETS BRING THE HEAT THIS WEEK.  

WARM-UP
400M RUN
TABATA ABMAT SITUPS
20 AIR SQUATS

STRENGTH
FIND 7RM BACK SQUAT! (3 ATTEMPTS TOTAL)
* 1 ATTEMPT EVERY 3:30
* AFTER EACH SET OF BACK SQUAT 4-10 STRICT HSPU (YOU CHOOSE NUMBER BASED ON ABILTY)

WOD
2 MILE RUN FOR TIME (LONG BEACH MOTOR INN) (WILL RUN TO THE PARKING LOT START OF THE LONG BEACH MOTOR INN)
* PR BOARD WORTHY!

RESULTS FROM BEACH WOD!