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Wednesday, August 3 2016

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WOD: A. In 15 minutes, establish a 1RM Deadlift B. 12 minute AMRAP of: 6 deadlift 275/175 RX+ 315/215 (MRX 245/145) 12 box jumps 24″/20″ RX+ 30″/24″ (MRX 20″/18″) 12 pull-ups RX+ 6 bar muscle-ups 12 calorie row C. Core Development: 30-50 GHD sit-ups or anchored weighted sit-ups 30-50 hip extensions to GHR or hip extensions 30-50 reverse rower tucks Check out Mason Dixon’s menu for next week. Aug 8 To place an order, click here!

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