• Ron McKinstray

Wednesday 20/3/19


“Floki” 10 power cleans 10 push press Ten rounds Every minute - 70m M - 60. L - 40 


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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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