• Ron McKinstray

Tuesday 8/10/19

A. Strength - deadlift

warm up : 10 @ 70% 8 @ 75% 6 @ 80% 4 @ 85% 2 @ 90% 1 @ 95% then six sets of 6 reps @ 70% every 2 minutes


B. Wod - 15 minute AMRAP

250/230 m row 15 barbell push press 42.5/30


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Tuesday 24/11/2020

For Time 1000 m Row 100 Box Steps 20”16” 200 Single Skips 750 M Row 75 Box Steps 20”16” 150 Single Skips 500 M Row 50 Box steps 20”16” 100 Single Skips 250 M Row 25 Box Steps 50 Single Skips

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