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Friday, December 11 2015

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WOD: A. In 15 minutes, build up to a heavy OHS and work on muscle-ups B. OPEN WOD 11.4 10 minute AMRAP of: 60 bar facing burpees 30 OHS 120/90 (55 and over 110/75) 10 muscle ups C. Core and Shoulder Development: 1-2 rounds for time of: 20 ring or bar dips 1 minute L-sit hold on parallettes or rings 20 parallette shoot through to double push-ups 1:30 high plank hold Check out Mason Dixon’s menu for next week. 12-14 To place an order, click here.

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