• Ron McKinstray

Tuesday 19/2/19


For time 80 double unders 40 Russian KBS 32/24 20 ring dips 10 bar muscle ups 20 ring dips 40 Russian KBS 80 double unders Emom 15 1: sit-ups 2: plank 3: push-ups 4: plank 5: squats 


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Monday 30/11/2020

“The Extended Chiefs” 5 Rounds of 4 min AMRAP 1 min Rest 03 Power Clean 60/40 kg 06 Push Ups 09 Air Squats 12 Deadlift 60/40 kg

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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