Ron McKinstray- Ron McKinstray
Monday 1/4/19
Deadlift 4 x 4, 3 x 3, 2 x 2, 1 x 1 reps Increase weight on each lift Wod. AMRAP 15 mins 19 wallball shots 19 calorie row
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See AllFor Time: (Time Cap) 25 Burpee Box Jumps 30 DU’s / 60 Skips Hill Run 25 Burpee Pull Ups 30 DU’s / 60 Skips Hill Run 25 Burpee WBS 30 DU’s / 60 Skips Hill Run 25 Burpee Plate Hope 30 DU’s / 60 Skips Hi
Deadlift Warm Up 10-8-6-4-2 Deadlift 5 x 5 Every 2 mins lift 3 Sec pause at top unbroken reps EMOM x 15 mins 5 KB High Pulls 5 KB Russian Swings 5 KB American Swings
