Thursday, September 10 2015

Posted by Mandee on September 9, 2015   |   15 Comments

Emily NSuzanneSam




Start with Run or Row, and alternate interval training Run and Row:

0:00 min mark: Row 500m or Run 400m

4:00 min mark: Run 400m or Row 500m

8:00 min mark: Row 750m or Run 600m

13:00 min mark: Run 600m or Row 750m

18:00 min mark: Row 250m or Run 200m

21:00 min mark: Run 200m or Row 250m

23:00 min mark: Start WOD:

3 rounds for time of:

5 kettlebell thrusters left or right arm  24kg/16kg

15 KBS 24kg/16kg

5 kettlebell thrusters right or left arm (opposite of last)  24kg/16g

15 box jumps 24″/20″

Overhead Development:

10 KB OHS each arm

Accumulate 1 minute in bottom of OHS with barbell or light load


Check out Mason Dixon’s menu for next week! 9-14-15

To place an order, click here.


15 responses to “Thursday, September 10 2015”

  1. Matt says:

    Too much awesome in one pick!

  2. Nathaniel says:

    Ooooweee!!! Matt’s right. It’s just too much. Emily, Suzanne, and Samantha locked out overhead to perfection.

  3. Mandee says:

    Looking good ladies!! Emily, Suzanne and Sam looking strong 🙂

  4. Courtney says:

    Yesssss! Emily and Sam, you two are kicking so much butt! You look awesome here.

  5. Dani says:

    Emily! Suzanne! Sam!! Triple threat, triple awesome! You guys put in the work and boy does it show!

  6. Jeremy M says:

    These three ladies are looking strong!!!

  7. Mimi says:

    Way to go Emily, Suzanne, and Sam!
    Making it always look easy!

  8. Eric says:

    A. Row-Row
    B. DNF I didn’t do the thrusters third round.

  9. Andrew says:

    A. Run-Row
    B. 7:00 Rx

  10. Nathaniel says:

    Mande and Kodi tricked me into this little number today during open gym:


    100 cal row
    100 cal bike
    1 mile run


  11. jamie cherrypicker says:

    8:58 scaled to stepups

  12. Bradley says:

    Awesome work ladies!

    A. Run-row

    B. 6:28 Rx

  13. Mimi says:

    A: run/row
    B: 10:53 rx.
    Crashed and burned in the third round