WOD - MONDAY, APRIL 1ST 2013

* THERE WILL BE A SIGN UP SHEET FOR MEATS, SIDES, SALADS, AND UTENSILS AND SO ON FOR SATURDAY'S POST OPENS BEER-B-Q.  THIS IS OPEN TO THE WHOLE GYM NOT JUST THE PEOPLE THAT DID THE OPENS.  L & V WINES WILL BE DONATING SOME BOTTLES OF WINE AND WE WILL SUPPLY A BEAUTIFUL, LUSCIOUS, DELICIOUS KEG FOR THE GYM.  SO FOR THE LAST WEEK, IT WOULD BE AWESOME FOR EVERYONE TO COME ON OUT, BRING THE FAMILY AND SUPPORT TEAM CROSSFIT KIP ON THE LAST WEEK OF THE OPENS!

Here is the link to book your room for CrossFit Regionals (May 17-19th), competition will start on Friday (2 WODS), Saturday (2 WODS), Sunday 1 WOD+top 10 WOD). Up to 4 people per room with two double beds, $199 a night. Talk to each other before booking so you know who you are staying with. 

Let's roll deep and be the sea of blue in the stands while our athletes dominate!

**MUST BOOK A ROOM SOON, THEY EXPIRE ON APRIL 14TH!!!**

PERV SUNDAY!

WARM-UP
2 ROUNDS
10 PULLUPS
10 HSPU (AS MANY ABMATS AS YOU NEED)
THEN:
10 BACK SQUATS (BAR)
30 SECONDS ON - 30 SECONDS OFF - 2 RDS BACK SQUATS (115/75)

STRENGTH
BACK SQUAT FIND 5RM

WOD
30 BACK SQUATS (65% OF 5RM)
1 MILE RUN (TRAFALGAR BLVD) (ITS .08 MORE THAN A MILE)

* YOU HAVE 2 OPTIONS FOR THE BACK SQUAT; TAKE BAR OFF THE RACK OR IF YOU ARE ABLE, CLEAN BAR OFF THE GROUND (WE WOULD PREFER THAT!)

RESULTS FROM A VERY CREEPY SUNDAY! EASTER FRIENDLY.