WOD : A. Bench Press E3MOM for 4 total sets : 10 – 5 – 5 – 20 B. With a continuously running clock : -0:00 – 2:00 Run 200m to MAX Hand Release Push Ups or Feet Elevated Push Ups 12/8″ -2:00 – 3:00 REST -3:00 – 6:00 Run 400m to MAX Ab-Mat Sit-Ups or Military Sit-Ups or GHDs -6:00 – 8:00 REST -8:00 – 10:00 Run 200m to MAX Russian KBS 40/32/24/20/16/12kg -10:00 – 11:00 REST -11:00 – 14:00 Run 400m to MAX Hand Release Push Ups or Feet Elevated Push Ups 12/8″ -14:00 – 16:00 REST -16:00 – 18:00 Run 200m to MAX Ab-Mat Sit-Ups or Military Sit-Ups or GHDs -18:00 – 19:00 REST -19:00 – 22:00 Run 400m to MAX Russian KBS 40/32/24/20/16/12kg Score = total from all exercises combined Check out Mason Dixon’s menu for next week. dec-12 To place an order, click here! Barbell Club is canceled this Saturday. We WILL have a combined Snatch/C&J Barbell Club on Sunday.
