• Ron McKinstray

Monday 30/9/19


"September Ends"

Warm up 6 min EMOM

10 WBS + 10 Push-ups

Strength - Every 90secs for 6 rounds

5 tempo deadlifts + 10 Russian KBS (heavy)

80-85% of 1RM

WOD - Jackie

1000 m row

50 Barbell Thrusters 20/15

30 Pull-ups

12 min time cap.


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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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