• Ron McKinstray

WOD Monday 8th January 2018


"Duster"

300m/250m then 10 OHS (20/15kgs) for five rounds

300m/250m then 10 KBS (24/16kgs) for five rounds

300m/250m then 10 T2B OR 15 CLOSED KNEE SIT-UPS for five rounds

300m/250m then 3 Mus or 5 bar Mu or 15 press-ups for five rounds


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Sunday Strength

Back Squat Waves 15 min EMOM 0-3 mins: 5 reps 3-6 mins: 3 reps *increase weight 6-9 mins: 1 rep *increase weight 9-12 mins: 3 reps *decrease weight 12-15 mins: 5 reps *decrease weight WOD 10 min AMRAP

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