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Wednesday, March 2 2016

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WOD: A. EMOM x 10 minutes odd minute = 2 rope climbs or 1 legless rope climb 20’/15’/10′ or 4-10 pull-ups or 2-5 muscle-ups even minute = 6 push press to 1 split jerk or HSPU work 2-10 reps or progressions B. 10 minute AMRAP of: 10 WBS 20/14 10/9′ RX+ 20/14 11’/10′ (55 and over 20/10 9′) 10 toes to bar 10 power cleans 125/85 RX+155/105 (55 and over 95/60) Rest 2 minutes C. “Finisher” 2 minute max shoulder to overhead 125/85 RX+155/105 (55 and over 95/60) Check out Mason Dixon’s menu for next week. March 7 To place an order, click here!

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