WOD: A. EMOM Activator for 6min 1st min = 30sec Jump Rope Running Man, 30sec Rest 2nd min = 30sec Russian or American KBS, 30sec Rest 3rd min = 30sec Pull-up Activation / 1-5 Strict Pull-Ups or Chin-Ups, 30sec Rest Repeat B. “HELEN” 3 rounds for time of: -400m Run -21 KBS 24/16kg -12 Pull-Ups *Compare to Reverse Helen Dec 3, 2016* C. Core Development -25 Hip Extensions -1min L-Sit Hang on Pull-Up Bar or Rings -50 Barbell or Banded Good Morning -50 Flutter Kicks (4 count)
Check out Mason Dixon’s menu for next week. jan16 To play an order, click here! We WILL have regular classes this Saturday at 8AM, 9AM, and 10AM as well as Running & Endurance. Then, join us at 1PM for a special Baby Shower WOD and BBQ honoring Bradley and Maggie Futch!
