• Ron McKinstray

Thursday 3/09/2020

Half way through our first week back and I hope everyone is enjoying the new experience. I have been impressed by everyone’s commitment and the effort you are putting in to ensuring everything is cleaned down before and after use.

Today‘s wod is :

20 min AMRAP 


15 BB Bench Press Men 40 - 60 kg Ladies 20 - 40 kg

20 Sit ups

250 M Row

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Burgener Warm-up Hang Power Snatch 5 x 3 reps Power Snatch 5 x 3 reps Heaving Snatch Balance 5 x 3 reps Squat Snatch 5 x 3 reps

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8min AMRAP 2 Push Press (50/30) 2 Front Squats 30 Double Unders / 60 Single Skips *+2 reps each round ———— 2 mins rest ———— 8min EMOM Min 1 - 15/12 Cal Row (45s work) Min 2 - 6 T2B + 6 Burpees ———— 2

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