• Ron McKinstray

WOAH Friday 1/05/2020

10 min Amrap (alternating with a partner if you have someone to work out with)

40 double unders/ 60 skips

15 hand release push-ups

30 box step 16”


Rest two minutes - then


30 snatch each 40/30

—-or—-

50 kettlebell or dumbbell swings each


Rest two minutes - then


10 min Amrap (alternating with a partner if you have someone to work out with)

40 double unders/ 60 skips

15 hand release push-ups

30 box step 16”




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Monday 30/11/2020

“The Extended Chiefs” 5 Rounds of 4 min AMRAP 1 min Rest 03 Power Clean 60/40 kg 06 Push Ups 09 Air Squats 12 Deadlift 60/40 kg

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