• Ron McKinstray

Friday Team Wod


Today's Team WOD. "The Magnificent 7 x 10 Alternating exercises 7 HSPU or Strict Shoulder Press 7 Thrusters 60/40 7 T2B or LTD 7 Deadlift 110/75 7 Burpees 7 Heavy KBS 32/24 7 Pull ups 10 Rounds


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For 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

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