WOD - MONDAY, AUGUST 27TH 2012

* FIRST OFF I WOULD LIKE TO CONGRATULATE EVERYONE FROM THE KOB FAM ON AN AWESOME WEEKEND WITH SO MANY AWESOME FEATS HAPPENING.  LIKE I SAID YESTERDAY I COULD NOT BE HAPPIER WITH THE WAY WE PERFORMED AND THE WAY WE HANDLED OBSTACLES AND SUPPORTED EACH OTHER THRU EVERY EVENT.

** STRENGTH CYCLES ARE STARTING BACK UP.  WE WILL ALSO BE CHANGING UP SOME PROGRAMMING.  WE WILL BE ADDING A ENDURANCE SECTION 2 DAYS A WEEK AND GIVE YOU GUYS AN OPTION BETWEEN STRENGTH AND ENDURANCE.

MOL TAKES FIRST AND KAIT TAKES 2ND GREAT JOB.

SAM TAKES 2ND AND JANEY TAKES 3RD!

THE KOB FAM AFTER 2 LONG DAYS.

WARM-UP
400M RUN
10 BACK SQUATS (W BOUNCE AT BOTTOM AND 2 SEC HOLD)
10 KIPS
DYNAMIC STRETCHES

STRENGTH
5X2 @70% OF YOUR 1RM
- THERE WILL BE A 2 SECOND PAUSE AT THE BOTTOM OF EACH REP.

WOD
10-8-6-4-2
MUSCLE-UPS (SUB 2 PULLUPS AND 2 CLAP PUSHUPS FOR EVERY 1 MU)
BOX JUMPS (40/30)