• Ron McKinstray

Wednesday 29/5/19


9 rounds 2 min on 2 min off Row 275/225 m Max rep bench press Men accumulate 4000 kgs Ladies accumulate 2500 kgs Then max rep db deficit press-ups  


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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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