• Ron McKinstray

Thursday 18/7/19


What’s in the box today? “SE7EN” 7 HSPU 7 Thrusters (62.5/42.5) 7 K2E 7 Deadlift (110/75) 7 burpees 7 KBS (32/20) 7 Pull-ups Se7en Rounds 


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For Time: (Time Cap) 25 Burpee Box Jumps 30 DU’s / 60 Skips Hill Run 25 Burpee Pull Ups 30 DU’s / 60 Skips Hill Run 25 Burpee WBS 30 DU’s / 60 Skips Hill Run 25 Burpee Plate Hope 30 DU’s / 60 Skips Hi

Deadlift Warm Up 10-8-6-4-2 Deadlift 5 x 5 Every 2 mins lift 3 Sec pause at top unbroken reps EMOM x 15 mins 5 KB High Pulls 5 KB Russian Swings 5 KB American Swings

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