WOD - MONDAY, FEBRUARY 4TH 2013

**HAPPY BIRTHDAY ANNE-MARIE AND PETE!!**

PERV SUNDAY WINNERS "THE POLAR PERVS!"
THANK YOU KAUAI CROSSFIT FOR THINKING OF OUR GYM/MEMBERS AND SENDING SOME SHIRTS OUR WAY! 

WARM-UP
1 MIN DOUBLES
25 WALKING LUNGES
20 LIGHT KB SWINGS
15 KIPS

TEACH 
PUSH PRESS

COACHS STRETCH
HIPS
SHOULDERS
LOW BACK

STRENGTH
BACK SQUATS
3X3 @85% OF YOUR 3RM.
THEN: AMRAP @ 78%

WOD
AMRAP 10 MIN LADDER
1-1-1-2-2-2-3-3-3-4-4-4 - ETC....
PUSH PRESS (95/65)
T2B
KB SWINGS (53/35)


COMPETITORS

WARM-UP
- 500M RUN
- 100 DOUBLE UNDERS
- SPEND 3-5 WORKING ON YOUR WORST CF MOVEMENT!

A. CLEAN AND JERK TO A MAX. (LET THE WEIGHT DICTATE HOW HIGH YOU GO)
THEN: 5X1@90% OF DAYS MAX
- REST 90 SEC BETWEEN SETS

B. FRONT SQUATS 5X3 AHAP
THEN: AMRAP @ 85% OF DAYS 3RM.

C. CONDITIONING
10 ROUNDS EVERY 2 MIN
3 MUSCLE-UPS
5 CLEANS (225#/135#)
7 BURPEES

D. 150M ROW X 5
REST 30 SEC IN BETWEEN EACH SET

TEAM RESULTS