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Thursday, November 19 2015

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WOD: A. Snatch Complex Training: 1st minute: 1-3 reps of: 1 snatch high pull to 1 power snatch to 1 hang snatch (power or squat) 2nd minute: rest Repeat the above cycle 4 more times, for a total of 5 minutes then, 6 minutes to establish a 1RM Snatch (power or squat) B. 12-9-6 reps for time of: Double push-up burpee pull-ups **RX+ muscle-ups Deadlift 275/185 (55 and over 215/145) **penalty for RX+: every time you break the muscle-ups, perform 3 “penalty” deadlift** Friday Night FIGHT! This Friday at 515pm! Arrive early to warm up. Sign up Black, Blue or Red on MBO. Childcare WILL be available from 5pm-730pm. Check out Mason Dixon’s menu for next week.Nov 23 To place an order, click here! REMINDER: Yoga is canceled tonight.

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