• Ron McKinstray


Sunday nine wod

Five minute working - 3 minute rest - 4 rounds 

R1 = 1 hill run with medicine ball

AMRAP 12 deadlifts 60/40 12 press-ups 

R2 = 1 hill run with medicine ball

AMRAP 10 deadlifts 70/50 14 press-ups 

R3 = 1 hill run with medicine ball

AMRAP 8 deadlifts 80/60 16 press-ups 

R4= 1 hill run with medicine ball 

AMRAP 6 deadlifts 90/70 18 press-ups 

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