- Ron McKinstray
Double
WOD 9/8/18 A: 45 seconds on 15 seconds off Station 1 : Deadlift (60/40) Station 2 : DB push press (22.5/15) Station 3 : Plank 18 minutes (6 rounds) B: For time : 1000 m row 60 KBS (24/16) 30 mat over burpees
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See All10 - 20 - 3 0 - 20 - 10 reps of each for time Cal Row Sit ups Deadlift 60 - 80/45 - 65 kg Push ups KBS 24/16 kg
For Time 1000 m Row 100 Box Steps 20”16” 200 Single Skips 750 M Row 75 Box Steps 20”16” 150 Single Skips 500 M Row 50 Box steps 20”16” 100 Single Skips 250 M Row 25 Box Steps 50 Single Skips