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Tuesday, September 29 2015

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WOD: A. Squat and Oly Training: E3MOM for 15 minutes 1 squat clean to 3 front squats to 1 push press — drop the bar — 1 hang power clean and jerk B. Masters and Teen CF Games WOD: “Double Hanger” 3 rounds for time of: 100 double unders (55-59 70 double unders, 60+ 50 double unders) 7 hang power clean and jerks 185/115 (50-54 165/105, 55 and over 135/95) C. Core Development: Accumulate 1 minute high plank hold Accumulate 1 minute left side high plank hold Accumulate 1 minute right side high plank hold Accumulate 1 minute low plank hold Check out Mason Dixon’s menu for next week! 910-5 To place an order, click here. Orders due by noon on Friday.

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