Sunday, August 18, 2013

WOD - MONDAY, AUGUST 19TH 2013

ANNE!

ALICIA!
OUR GIRLS ANNE, AND ALICIA REPRESENTING KIP AT THE NO BABY LEAVE YOUR SOCKS ON COMPETITION! GREAT WEEKEND FOR BOTH OF THEM AS ANNE FINISHED IN THE TOP 3 IN THE RX DIVISION AND ALICIA COMPETED IN THE RX DIVISION!  THE BOTH PR'D ON THEIR DEADLIFTS WITH A 225#(ANNE) AND A 185#(ALICIA) . WE ARE VERY PROUD OF YOU GUYS AND SORRY WE COULDN'T MAKE IT TO WATCH YOU GUYS!

BEST PLACE TO SQUAT!

MOL WORKING ON HER HANDSTANDS!


GET CREEPY W THESE PICS!

PERV SUNDAY! CHOOSE SOME PICS AND THINK CREEPY ITS GREAT!

WARM-UP
400M RUN
15 PUSHUPS
15 HRPU
15 CLAP PUSHUPS
*TRY TO GO UNBROKEN ON PUSHUPS*
30 ABMAT SITUPS
20 BACK SQUATS(ON REP 10 AND 20 = 20 SEC HOLD AT BOTTOM)
REVIEW AND DRILL MUSCLE-UPS

STRENGTH
15 MIN TO FIND 1RM BACK SQUAT

WOD
3 ROUNDS
10 MUSCLE-UPS
400M RUN
* REPEAT WOD FROM MARCH 11TH 2013
* IF YOU CANNOT DO MUSCLE-UPS WITH A FULL EXTENSION AT THE BOTTOM YOU WILL NOT HAVE THAT BIG RX NEXT TO YOUR NAME!

RESULTS FROM PERV SUNDAY!

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