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WOD: A. Deadlift (3sec pause on floor): 5 - 5 - 5 - 5 - 5 E2:30MOM B. For Time: 10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1 -Bar Facing Burpees -Deadlifts 245/165 (MRX 185/125) -HSPU (MRX 2/4" rise) C. Core Development: -30 GHD Sit Ups for time -30 Glute Ham Raises NOT for time -30 V-Ups for time -30 Barbell or Banded Good Mornings NOT for time Check out Mason Dixon's menu for next week. jan-9 To place an order, click here.

20 responses to "Wednesday, January 4, 2017"

Mandee
Mandee says:

January 3, 2017 at 2:31 pm

Stephen! Looking strong and working hard as always!! Keep up the hard work dude! :)
Nathaniel
Nathaniel says:

January 3, 2017 at 3:23 pm

Awesome Stephen!! Keep putting in the work dude!!
George C
George C says:

January 4, 2017 at 1:06 am

Stephen looks strong and determined -- better stay out of his way!

A) 315 across
B) 161 Rx
C) Died
BP
BP says:

January 4, 2017 at 1:39 am

A. 315 across
B. 14:55 Scaled to 5-5-4-4-3-3-2-2-1-1 HSPU
C. GHD complete in 1:42
Josh Kennedy
Josh Kennedy says:

January 4, 2017 at 2:17 am

A: 275 across
B: :-) was my official score. Scaled to 205# DL, unofficial time was 24:49 to finish the whole thing (I insisted on getting my money's worth today)
C: 90sec for the 30 GHD SU, not fun after alll the DL. Completed remainder of core work.
Bradley
Bradley says:

January 4, 2017 at 3:50 am

Awesome picture Stephen! Keep showing out.

A. Took a little bit to get warmed up this AM. Did 275 for 1st set and then 325 across.

B. 10:46 Rx
CJ VK
CJ VK says:

January 4, 2017 at 4:34 am

A. 255 across (75%)
B. 19:39 Rx (158 reps @ 18 min cut-off)
C.✔️ (NOT for time)
CJ VK
CJ VK says:

January 4, 2017 at 4:53 am

Nice job on the DL!
Nathaniel
Nathaniel says:

January 4, 2017 at 5:28 am

A. 340 across

B. 11:52 rx
JOMO
JOMO says:

January 4, 2017 at 6:33 am

A. 295 across

B. 9:04 rx
Steve Price
Steve Price says:

January 4, 2017 at 7:08 am

A. 5 x 5 @ 365 across

B. 158 reps @ 245, subbed 35# dumbbell strict presses for HSPU
Matt
Matt says:

January 4, 2017 at 7:31 am

A: 205(5) 225(5) 245(5) 275(5) 295(5)
B: 17:16 RX
C: 2:30 for GHDs, 1:50 for Vups
Duke
Duke says:

January 4, 2017 at 8:01 am

315-4,4,4,4,5
12:10 rx
Joe Liotta
Joe Liotta says:

January 4, 2017 at 8:50 am

A: 185 across
B: 150, Scaled weight to 185 everything else RX'd
C: Forgot

Great to be back from a 7 month break from CF!
Mandee
Mandee says:

January 4, 2017 at 9:20 am

A. 225-240-240-240
B. 9:51 RX
C. completed, :59 seconds on GHDs, 1:08 on V-ups
Mimi
Mimi says:

January 4, 2017 at 10:26 am

A: 125 across
B: 12:25 scaled to 125#
C: v-ups 1:11/ GHDS 1:32/ GHR complete/ bandedGM complete
Justin
Justin says:

January 4, 2017 at 12:00 pm

365 across
14:53 rx
Mimi
Mimi says:

January 4, 2017 at 12:25 pm

Still sick from that one....16:25 scaled
Shay shay
Shay shay says:

January 4, 2017 at 1:14 pm

A: 185-215-225-225-225

B: 9:02 RX
Jeremy M.
Jeremy M. says:

January 4, 2017 at 1:41 pm

6:15pm Class:
A: 365# across
B: 11:21, RX
C: 30 ghd(0:59)-30ghr-30 vup(1:12)-115# bbgoodmornings(5,5,10,10)
- Great class Kodi/Bradley/Mandee!

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