• Ron McKinstray

Tuesday Terrors


2 minute window for ten rounds 15/12 calorie row - max effort Then 20-18-16-14...2 reps of WBS (9/6 kgs) & Russian KBS 


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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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