Ron McKinstray- Ron McKinstray
Wednesday WOD
1000 m row or 2 km Airdyne warm-up
20 min AMRAP 25 Sit ups 200 m Run 15 DB Bench Press 22.5/15 kg
1000 m row or 2 km Airdyne warm-up
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See AllFor 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
920
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
400
