• Ron McKinstray

Sunday 14/4/19


30 mins of pure technique practice The PRESS Push Press Push Press Jerk WOD 5 Rounds of 05 Shoulder Press 05 Push Press 05 Push Press Jerk Rower 30 Strokes 05 Arms only 10 Lean and Pull 15 Full stroke Men 30 - 40 kg Ladies 20 - 25 kg 


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For 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

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