• Ron McKinstray

"It Bytes" Team Friday


As a team of two:

30 min AMRAP

M - 45 kgs L - 30 kgs

02 box (each) 02 Power clean & Push Press (each)

04 box (each) 04 Power clean & Push Press (each)

08 box (each) 08 Power clean & Push Press (each)

16 box (each) 16 Power clean & Push Press (each)

32 box (each) 32 Power clean & Push Press (each)

64 box (each) 64 Power clean & Push Press (each)

...


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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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