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Friday, April 29 2016

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WOD: A. In 15 minutes establish a 1 rep max back squat B. “Starter” = 500m row for time rest 3 minutes then, 3 rounds for time of: 500m row 10 box jumps 24/20″ RX+ 30/24″ (55 and over 20″) 20 ab-mat unanchored sit-ups RX+ 20 GHD sit-ups ** 1st score = 500m starter row time **2nd score = WOD completion time minus 3 minutes and 500m row starter time Check out Mason Dixon’s menu for next week. May 2 To place an order, click here.

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