- 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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See AllWarm up WOD Practice 10 Rounds 1 min Work - 1 min Rest BB Power Clean & Push Press Men 40 - 50 kg Ladies 25 - 35 kg
Not a barbell in sight today. The sun is in the sky so we get outside for stretching and then back indoors for the wod WOD Practice 3 x 7 mins AMRAP’s - 3 mins Rest AMRAP (1) 10 WBS 9/6 kg 10 Sit ups
Sunday Weighlifting Club The CrossFit “Olympic“ Total. Snatch : 1-1-1 clean & Jerk : 1-1-1 ”Beauty in its simplicity”