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A. Bench Press = 5 sets of 5 reps E2MOM B. For time: 800m run 25 hand release push-ups 25 pull-ups 400m run 20 hand release push-ups 20 pull-ups 200m run 15 hand release push-ups 15 pull-ups 100m run 10 hand release push-ups 10 pull-ups C. Core Development: 1-2 rounds not for time: 1 minute high plank, every 10 seconds 1 push-up 25 hip extensions to GHR Check out Mason Dixon's menu for next week. 4-18 To place an order, click here.

17 responses to "Wednesday, April 13 2016"

Matt
Matt says:

April 13, 2016 at 3:21 pm

21:31 RX
Nathaniel
Nathaniel says:

April 12, 2016 at 3:32 pm

Al Capone himself. Respect it or pay the price CFHSV. Stud athlete in and out of the gym. Keep it up Boss!
Misty
Misty says:

April 12, 2016 at 4:40 pm

Anyone who plays 7's rugby is bad to the bone! Love the T... Oh, and the muscle up isn't bad either!
Mandee
Mandee says:

April 12, 2016 at 4:49 pm

Looking good Pony!!! Those gymnastics skills just are in your DNA! :)
Josh Kennedy
Josh Kennedy says:

April 13, 2016 at 4:43 am

A: 195 straight across
B: 14:42 Rx
Some fire-breather is gonna break 10min with this one
Calvin
Calvin says:

April 13, 2016 at 5:30 am

A.5@225-5@225-3@225-5@205-5@205
B.14:18 scaled pull ups. Still working on butterfly.
Nathaniel
Nathaniel says:

April 13, 2016 at 7:08 am

A. 215(5) - 215(4) - 205(5) - 205(5) - 205(5)

B. 11:19 rx

C. Accessory - completed
Bradley
Bradley says:

April 13, 2016 at 7:28 am

A. 195 across

B. 11:35 Rx

C. Completed
Mandee
Mandee says:

April 13, 2016 at 7:30 am

A. 135 - 135 - 135(4) - 125 - 125
B. 14:58 (row instead of run)
C. Completed
Jeremy Millich
Jeremy Millich says:

April 13, 2016 at 8:35 am

7:00am class:
A: 215# across
B: 11:30, RX
C: 1 rd of accessory completed
Daniel Lynch
Daniel Lynch says:

April 13, 2016 at 8:40 am

FYI Sting/The Police say "Roxanne" a total of 26 times in 3 minutes:)
John H
John H says:

April 13, 2016 at 9:25 am

A. 165
B. 11:38rx
C. 1 rd completed
Kobra
Kobra says:

April 13, 2016 at 9:52 am

A. 225 across

B. 11:34 RX

C. 1 Rd Complete
BP
BP says:

April 13, 2016 at 9:57 am

A. 215# across
B. 17:03 scaled to row
C. Done
Jonathon
Jonathon says:

April 13, 2016 at 11:46 am

A) 225x5 235x5 245x5 245x5 245x4
B) 11:13rx
Heath Sharp
Heath Sharp says:

April 13, 2016 at 12:06 pm

A) 275 across

B) 11:29 RX

C) 2 rounds completed
Mimi
Mimi says:

April 13, 2016 at 12:27 pm

A: 55# across scaled with abmat (thx for the scaling help Kodi!)
B: 18:35 rx
C: complete
Nice MU, Pony!

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