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Monday, February 8 2016

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WOD: A. In 15 minutes, build up to a 20RM hang power clean B. 11 minute Ascending AMRAP of: 1 hang power clean 145/105 RX+ 185/125 (55 and over 125/80) 1 front squat 145/105 RX+ 185/125 (55 and over 125/80) 1 HSPU or shoulder to overhead 145/105 RX+ 185/125 (55 and over 125/80) 1 burpee pull-ups RX+ bar muscle-up 2 hang power clean 145/105 RX+ 185/125 (55 and over 125/80) 2 front squat 145/105 RX+ 185/125 (55 and over 125/80) 2 HSPU or shoulder to overhead 145/105 RX+ 185/125 (55 and over 125/80) 2 burpee pull-ups RX+ bar muscle-up 3-3-3-3, 4-4-4-4…continue pattern with 1 rep increases until time expires. rest only 1 minute, then: “FINISHER” 1 minute max over the bar burpees REMINDER: Friday Night FIGHT this Friday, February 12 at 515pm! WOD will be released tomorrow. Choose your skill level, then sign up on MBO. This is a great way to get pumped and ready for The OPEN, so make sure you show up ready to throw down! Check out Mason Dixon’s menu for next week. FEb 15 To place an order, click here!

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