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| DONE! |
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| MIKE SKUDIN! |
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| SEAN BULKING UP AT THE DOUGH HUT! GOTTA GAIN WEIGHT!!! |
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| 5PM GETTIN READY TO ROCK! |
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| NEW ELEMENTS SQUAD! WELCOME TO THE KIP FAM!!! |
* ANOTHER BIG DAY OF PR'S AT KIP! EVERY SINGLE PERSON WHO FOLLOWED OUR FRONT SQUAT CYCLE PR'D! MOST OF OUR ATHLETES TURNED THEIR 1RM INTO THEIR 5RM WHICH EFFING RULES!!!
WARM-UP
JUNKYARD DOG WARM-UP
10 PUSHUPS/10 HRPU/10 CLAP PUSHUPS - TRY TO GO UB
10-15 KIPPING T2B DEPENDING ON SKILL
REVIEW AND DRILL OVERHEADS AND SNATCHES
STRENGTH
15 MIN TO FIND 1RM SQUAT SNATCH
WOD
AMRAP 12 MIN - LADDER STYLE ASCENDING
2 OHS (115/75)
2 T2B
4 OHS
4 T2B
6 OHS
6 T2B
8 OHS
8 T2B
ETC.......
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| RESULTS FROM 1017/13 |
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| RESULTS FROM 10/17/13 |
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| FINAL ELEMENTS RESULTS! |
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| KAIT AND KER RESULTS FROM YESTERDAY! |
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