WOD - MONDAY, JUNE 17TH 2013

** HAPPY FATHERS DAY TO ALL THE KIP DADS!

THE DEFINITION OF PUTTING IN EFFING WORK. GREAT JOB ANNE!

WARM-UP
400M RUN
20 AIR SQUATS
10 KIPS

STRENGTH
BACK SQUAT (1 SET EVERY 2:30)
WEEK 7
75%X5
85%X3
95%XAMRAP
THEN:
1X20 FRONT RACK WALKING LUNGES AHAP (AS HEAVY AS POSSIBLE)

WOD
5 ROUNDS
15 C2B PULLUPS
200M RUN

RESULTS FROM PERV SUNDAY!