• Ron McKinstray

Fight Gone Sparta


Based on the classic WOD, Fight Gone Bad, this variation sees either individuals, partners or ideally a team of three complete 100 reps each of:

WBS

SUMO-deadlift high pull (35/25 kgs)

Box jump (20’/16’)

Push Press (35/25 kgs)

Calorie row 


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Monday 30/11/2020

“The Extended Chiefs” 5 Rounds of 4 min AMRAP 1 min Rest 03 Power Clean 60/40 kg 06 Push Ups 09 Air Squats 12 Deadlift 60/40 kg

Saturday 28/11/20

4:00 ON / 1:30 OFF X 6 25 / 21 Cal Row 12 DB Push Press (22.5/15) 4 BMU or 8 C2B or 12 Pull ups *Max Burpee Box Jump Overs in remaining time

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