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
3 rounds for time of:
-21 KBS 24/16kg
*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!