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Wednesday, November 16 2016

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WOD: A. Deadlift: 8 – 6 – 4 – 2 E3MOM B. 6 rounds E3MOM: 6 deadlifts 315/215 (MRX 255/165) 14/12 calorie row (MRX 12/10 calorie row) 12 Russian KBS 32/24kg (MRX 24/16kg) Score = Fastest and Slowest Rounds C. Core & Grip Development: 1 minute L-sit hold 100m plate pinch grip carry 25 reverse rower tucks 200m Farmers Walk with dumbbells or kettlebells 1 minute low plank hold Check out Mason Dixon’s menu for next week. nov-21 To place an order, click here!

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