• Ron McKinstray

Thursday double


Warm up wod 10 min Amrap 5 pull-ups 10 sit-ups 15 wbs For time 25/20 cals 25 burpees Different each round Four rounds 


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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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