Ron McKinstray- Ron McKinstray
You all rocked!
20 kbs, 15 cals, 10 push jerk, 15 cals, 20 kbs
20 cals, 15 push jerk, 10 kbs, 15 push jerks, 20 cals
20 push jerk, 15 kbs, 10 cals, 15 kbs, 20 push jerk
M - 70 kgs L - 45 kgs
As simple as A, B, C
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See AllFor Time: (Time Cap) 25 Burpee Box Jumps 30 DU’s / 60 Skips Hill Run 25 Burpee Pull Ups 30 DU’s / 60 Skips Hill Run 25 Burpee WBS 30 DU’s / 60 Skips Hill Run 25 Burpee Plate Hope 30 DU’s / 60 Skips Hi
Deadlift Warm Up 10-8-6-4-2 Deadlift 5 x 5 Every 2 mins lift 3 Sec pause at top unbroken reps EMOM x 15 mins 5 KB High Pulls 5 KB Russian Swings 5 KB American Swings
