• Ron McKinstray

Monday 25/11/19

5 Rounds: Every 2 Minutes:

Max Effort Toes-2-Bar / Hanging-Knee-Raises (working very hard)

(Max three drops from the bar)


At the 10 minute mark:

800m ROW for time


At the 15 minute mark:

800m row

40 DB Single Arm Snatch (22.5/15 kgs) (Alternating)

20 DB Single Arm OH Lunges (Alternating)

30 DB Single Arm Snatch

15 DB Single Arm OH Lunges

20 DB Single Arm Snatch

10 DB Single Arm OH Lunges

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