• Ron McKinstray

"Stand up"


"Stand up" (team of two)

Start with a rower standing up, a barbell and sufficient weights

150 hang power cleans

400 m row

90 hang power cleans

300 m row

60 hang power cleans

200 m row

90 hang power cleans

300 m row

150 hang power cleans

400 m row

Weights -

Men 40-50-60 or 50-60-70

Ladies 25-30-35 or 30-40-50


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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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