• Ron McKinstray

Neil's Sunday


Complete as many rounds as possible in six mins:

10 DB snatch 22.5/15

10 press-ups

rest 3 min

4 strict pull-ups

8 push presses 60/40

rest 3 min

10/8 cal row

4 mus or 6 burpees


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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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