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Thursday, July 28 2016

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WOD: A. Alternating Combo Power Sets: E3MOM for 4 sets Max reps back squat 125% BW / 100% BW 4 squat snatch 65-75% Max reps back squat 100% BW / 85% BW 4 squat snatch 75-85% B. Ascending 11 minute AMRAP of: 1 burpee chest t0 bar pull-up OR 1 muscle-up (ring or bar) 1 squat snatch (75-80% 1RM) 2 burpee chest t0 bar pull-up OR 1 muscle-up (ring or bar) 2squat snatch (75-80% 1RM) 3-3, 4-4, 5-5…continue pattern until time expires. C. Core Development: 30-50 hip extensions 30-50 stiff leg deadlifts Check out Mason Dixon’s menu for next week. Aug1 To place an order, click here!

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