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Monday, October 17 2016

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WOD: A. Push Press: 10 – 7 – 6 – 5 – 3 E3MOM Immediately after last set of push press, 5 minutes to establish a 1RM split jerk. B. 14 minute AMRAP of: 4 wall walks RX+ 40′ handstand walk 8 shoulder to overhead 135/95 RX+ 165/115 (MRX 95/65) 32 double unders 8 HSPU RX+ strict HSPU (MRX 2″/4″ rise) 6 strict pull-ups RX+ strict L-sit pull-ups C. Core Development: 30 hip extensions with 1 second pause at the top 1 minute high plank hold 20 evil wheels Check out Mason Dixon’s menu for next week. oct-24 To place an order, click here!

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