• Ron McKinstray

Thursday 24/10/19

Deadlift Cycling

5 reps @ 70% 1RM

Every 90 secs for 10 Rounds


WOD 15 min AMRAP

05 Pull ups

10 Push ups

15 Sit ups

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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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