WOD - THURSDAY, JULY 26TH 2012

* GREAT JOB TO EVERYONE AT THE KOB! I THINK THE 2 POSITION SNATCH WAS ANOTHER ONE OF THOSE GOAT MOVEMENTS WE NEED TO WORK ON ALOT MORE.   SEE EVERYONE TOMORROW.  WE ARE GONNA START ADDING PVC WORK AFTER CLASS TO GET SOME EXTRA REPS IN.

MEATHEAD ALLEY!

* THE ONE THEY CALL SUPERCLEARY, WILL BE TAKING SOME PHOTOS FOR THE 9:30AM CLASS.  COME ON OUT AND GET FAMOUS!

** ROGUE EQUIPMENT IS IN,  SPACE IS CLEARED AND PAINTING STARTS ON FRIDAY.  THIS PLACE IS GONNA BE SICK.  CROSSFIT KING OF ISLAND PARK  IS READY TO ROCK IN A COUPLE SHORT WEEKS!

WARM-UP
1 MIN DOUBLES
10 PASS THRUS
10 PUSH PRESS (BAR)
10 FRONT SQUATS (BAR)
DYNAMIC STRETCHES


STRENGTH
5-5-5-5-5 - PUSH PRESS


WOD
500M ROW
50 FRONT SQUATS (185/115)
25 BURPEES OVER THE BAR

EXTRA WORK
- 25 QUALITY REPS - HANG SQUAT SNATCH (PVC PIPE)
- IF THIS IS SOMETHING YOU WANT TO IMPROVE AT, TAKE THIS UPON YOURSELF TO GRAB A PVC AND WORK ON THIS, DONT MAKE US FORCE YOU!

RESULTS FROM 7/25/12