Thursday, December 1 2016

Posted by Mandee on November 30, 2016   |   12 Comments





A. For Time:

1200m run

3 rounds of:

11 pull-ups

11 ring dips   (MRX bar dips)

800m run

3 rounds of:

11 toes to bar

11 push-ups

400m run

2 rounds of:

11 pull-ups

11 ring dips   (MRX bar dips)

200m run

2 rounds of:

11 toes to bar

11 push-ups

B. Midline Stabilization:

3 minute high plank hold in as minimal sets as possible



We WILL have Barbell Club on both Saturday and Sunday this weekend!


Check out Mason Dixon’s menu for next week. dec-5

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12 responses to “Thursday, December 1 2016”

  1. Mandee says:

    Dustin D! Rockin’ out those toes to bar! Keep it up dude! 🙂

  2. KOBRA says:

    Get sideways baby! Dustin D is the danger! Keep up the hard work stud!

  3. Nathaniel says:

    Dustin D. tapping those toes to bar and always pushing his limits! Keep reppin’ !

  4. KOBRA says:

    23:09 RX

  5. CoachDB says:

    Dustin is definitely doing his thing. Get it Dustin!

    MOD WOD = 28:49
    3km A Bike – 800m Row – 400m Run – 200m Run.
    YES, that says run. Second attempt at trying to run again. Believe it was successful. Time will tell.
    Also performed HSPU for first set of push-ups each time, all else as written.

    Plank Hold in 2 sets of 2min and 1min

  6. Clair says:

    30:49 rxd
    Plank completed
    Thank you, John for the coaching!

  7. Matt says:

    A: 9+5 RX ( worked on breathing technique with runs, focused on keeping my kips tight, with a delay and a push away at the top of the pull-ups, and really engaging my lats on the TTB) no cherry picking for me today.
    B: Completed

  8. Bradley says:

    22:00 Rx.

    Looking good Dustin!!

  9. Nathaniel says:

    19:48 rx

  10. Justin says:

    22:26 rx

  11. Jeremy M. says:

    6:15pm Class:
    A: 19:59, RX
    B: 2:10 & 0:50
    – Awesome class Kodi!!

  12. Mac says:

    25:36 rx