WOD - FRIDAY, APRIL 12TH 2013

UNCLE KEV BUMPED HIS HEAD...BUT STILL MANAGED TO FINISH ELEMENTS!

CONGRATS EVERYONE AND WELCOME TO THE FAMILY!!!

* THE GET JACKED FOR SUMMER CHALLENGE 

* "GET JACKED FOR SUMMER" IMPORTANT DATES

Measurements and Pictures

#1 – All measurements and pictures will take place either Thursday, April 18^th or Friday, April 19^th.

#2 – Meeting Saturday, April 20^th at Noon!  We will have a 10 page packet of rules and regulations for the challenge.

Challenge Start

Monday, April 22nd

Challenge End

Friday, May 31st

Winner Announcement

Saturday, June 1st

* THERE WILL BE A $50 BUY IN PER PERSON.

BOTH MALE AND FEMALE WINNER WILL RECEIVE

#1 - 3 MONTHS FREE MEMBERSHIP FROM CROSSFIT KIP!

#2 - FREE ELEMENTS PACKAGE FOR A FRIEND - NO COMMITMENT NOTHING REQUIRED!

#3 - CASH PRIZES FOR TOP 3 MALE AND FEMALE FINISHERS. AMOUNT WILL BE BASED ON NUMBER OF PARTICIPANTS!

9:30 WALL CLIMBS!

WALL CLIMBS.

RYAN CRUSHING SOME DEADLIFTS!

MY MAN KERRY KILLIN IT!

WARM-UP
EMOM FOR 9 MIN
MIN 1,4,7 = 5 BURPEES
MIN 2,5,8 = 7 SNATCH GRIP PUSH PRESS
MIN 3,6,9 = 9 KB SWINGS (35/26) - STRAIGHT ARMS
- REVIEW + DRILL HANG POWER SNATCH
- DRILL SEATED L-PULLS ON RINGS (EVERYONE)

STRENGTH
HANG POWER SNATCH - 5X3@90% OF 3RM

WOD
3 ROUNDS - 1 MIN ON - :30 SEC OFF
MUSCLE-UPS (SUB :30 SEC RING ROWS/:30 SEC PUSHUPS)
KB SWINGS (53/35)(STRAIGHT ARMS)
DOUBLE UNDERS

RESULTS FROM GROUP 4/11/13

RESULTS FROM ELEMENTS!