• Ron McKinstray

Tuesday 5/11/19

Warm up WOD

3 Rounds of Cindy


WOD 24 min AMRAP

10 Pull ups

15 DB Bench Press 22.5/15

15 Sit ups

10 KB SDHP  28-32/20-24 

200 m Row

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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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