- 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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See AllBack 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
28min AMRAP 5 box jumps/steps 10 push ups 15 jumping/alt lunges *every 4:00 - 300/400m run