WOD:
A. EMOM Activator for 6min
1st min = 30sec Jump Rope Running Man, 30sec Rest
2nd min = 30sec Russian or American KBS, 30sec Rest
3rd min = 30sec Pull-up Activation / 1-5 Strict Pull-Ups or Chin-Ups, 30sec Rest
Repeat
B. “HELEN”
3 rounds for time of:
-400m Run
-21 KBS 24/16kg
-12 Pull-Ups
*Compare to Reverse Helen Dec 3, 2016*
C. Core Development
-25 Hip Extensions
-1min L-Sit Hang on Pull-Up Bar or Rings
-50 Barbell or Banded Good Morning
-50 Flutter Kicks (4 count)
Check out Mason Dixon’s menu for next week. jan16
We WILL have regular classes this Saturday at 8AM, 9AM, and 10AM as well as Running & Endurance.
Then, join us at 1PM for a special Baby Shower WOD and BBQ honoring Bradley and Maggie Futch!
Mean!! Tim brings the fight to the WOD with a smile and that’s scary mean. Keep up the awesome work!
Tim about to snatch that weight
at ‘neck cracking’ speed!
Getting better everyday dude!
Tightest buns in Huntsville get it Timmy
He’s so dreamy!
Tim looking focused and ready! This guy always works hard and it certainly shows! Keep it up dude 🙂
Tim is the freakin man!
Dr Tim is not only a great friend but has magic hands and is the only man I’d let crack my neck and back.
Helen: 10:15 RX (1:21 PR)
8:35 rx
9:43 RX.
A. Activated ✅
B. 9:42 Rx
C. ✅
& max reps unbroken WBS : 56 reps
7:30 rx
8:52 RX (33sec PR)
10:40 Rx(pretty sure this is a PR)
8:42 RX (PR)
Looking good Tim!!!
8:01 Rx (PR)
8:33 RX
13:45 RX
6:15pm Class:
7:57, RX (4sec slower)
– Great class Nate/Kodi! Thanks for the push. Big Tim setting up for big weight! Tim is truly one bad dude! So glad to have him here at cfhsv!
9:51 RX
8:29 rx 10 sec pr