• Ron McKinstray

Saturday 1/6/19


Today's WOD Warm up WOD The Rolling 100 m + or - Rowing Game In pairs. 100 m no Burpees + or - The pair complete that number of Burpees each 3 Rounds. WOD 4 Rounds Time cap of 20 mins 25 KBS 24/16 kg 25 Walking SA OH Lunges 22.5/15 kg 25 Push ups 25 Box Jumps 24/20"


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Saturday 28/11/20

4:00 ON / 1:30 OFF X 6 25 / 21 Cal Row 12 DB Push Press (22.5/15) 4 BMU or 8 C2B or 12 Pull ups *Max Burpee Box Jump Overs in remaining time

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