• Ron McKinstray

Friday 12/7/19


Team Friday “Angola Style” 800 m run - together 6 rounds of Nate 600 m run - together 6 rounds of DT 400 m run - together 8 rounds of Cindy 200 m run - together 


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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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