• Ron McKinstray

Monday 10/2/20

DEADLIFT WARM UP

10 - 8 - 6 - 4 - 2 Reps to warm up to working weight for :

WOD

5 RFT

20 WBS 9/6 KG

10 DEADLIFT 100/70 KG


THEN 2000 M ROW


Row

choose from the following :

2000 time trial,

fast slow 100's,

4 x 500 - 1 min rest,

2 x 1000 - 2 min rest,

200 m fast slow

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