• Ron McKinstray

Weekend WODs


Saturday wod

"Pick me up before you row row"

20 cal row

5 deadlifts (100/70)

15 cal row

10 deadlifts (80/55)

10 cal row

15 deadlifts (60/40)

10 deadlifts

20 cal row

5 deadlifts

Sunday wod

warm-up wod

10 pull-ups

15 push-ups

10 burpees

50 double unders

two rounds

wod

500m row

25 push press

25 box jumps

four rounds for time

Strength session

CrossFit Total

1 RM Back Squat

1 RM Shoulder Press

1 RM deadlfit


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