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Tuesday, January 12 2016

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WOD: A. Pull-up training: weighted, strict, banded, kipping or butterfly pull-up training/strength/skill development 3-10 reps EMOM for 10 minutes B. 15 minute AMRAP of: 5 pull-ups RX+ strict chest to bar 15 WBS 20/14 10’/9′ RX+ 20/14 11’/10′ (55 and over 20/10 9′) 30 double unders 60ft bear crawl RX+ 30ft handstand walk C. Core Development: 1-2 rounds not for time of: 15 wallball or kettle bell Russian twists 15 hip extensions 15 V-ups 15 sit-ups: weighted, GHD or Military Check out Mason Dixon’s menu for next week. Jan 18 To place an order, click here!

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