• Ron McKinstray

Monday 15/7/19


Warm up wod 15 mb clusters 10 push ups 3 rounds Ten minutes to build to a heavier three thrusters “Fran” 21-15-9 Thrusters 42.5/30 Pull-ups 


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Monday 30/11/2020

“The Extended Chiefs” 5 Rounds of 4 min AMRAP 1 min Rest 03 Power Clean 60/40 kg 06 Push Ups 09 Air Squats 12 Deadlift 60/40 kg

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