• Ron McKinstray

Sunday 31/3/19


20 min AMRAP 05 Pull ups 10 Box Jumps 15 Sit ups 200 m Row Strength Session Find your 1 RM Bench Press Warm up sets 10 - 8 - 6 - 4 - 2 WOD 04-08-12-16-20-24 WBS 9/6 KG DB Bench Press 22.5/15 KG 


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Tuesday 24/11/2020

For Time 1000 m Row 100 Box Steps 20”16” 200 Single Skips 750 M Row 75 Box Steps 20”16” 150 Single Skips 500 M Row 50 Box steps 20”16” 100 Single Skips 250 M Row 25 Box Steps 50 Single Skips

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