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Wednesday, March 9 2016

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A. Front squat: 8 – 4 – 2 – 2 – 2 – 8 E2:30MOM B. 16 minute AMRAP of: 20 calorie row 15 thrusters 95/65 RX+ 115/80 (55 and over 75/55) OR 15 dumbbell thrusters 35/25 lbs. RX+ 45/35lbs. (55 and over 25/15lbs.) 10 bar dips RX+ ring dips (55 and over parallette dips) 5 HSPU RX+ parallete HSPU (55 and over hspu 4″ rise) C. Core development: 1 minute right side high plank hold 25 GHD sit-ups or 25 military anchored ab mat sit-ups 1 minute left side high plank hold 25 flutter kicks 1 minute high plank hold Check out Mason Dixon’s menu for next week. March 14 To place an order, click here.

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