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Friday, July 22 2016

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WOD: A. Sumo Deadlift: 9 – 6 – 3 – 4 – 1/2 E3MOM B. Ascending 12 minute AMRAP of: 6 calorie row 6 sumo deadlift 225/155 RX+ 275/185 (MRX 185/115) 6 box jumps 24:/20″ RX+ 30″/24″ (MRX 20″/18″) 8 calorie row 8 sumo deadlift 225/155 RX+ 275/185 (MRX 185/115) 8 box jumps 24:/20″ RX+ 30″/24″ (MRX 20″/18″) 10 calorie row 10 sumo deadlift 225/155 RX+ 275/185 (MRX 185/115) 10 box jumps 24:/20″ RX+ 30″/24″ (MRX 20″/18″) 12-12-12, 14-14-14…continue pattern until time expires C. Core Development: 30-50 hip extensions 30-50 good morning with light barbell or banded good morning Check out Mason Dixon’s menu for next week. July 25 To place an order, click here!

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