• Ron McKinstray

WOAH Friday 12/06/2020

1 mile run (or row 2k/1.6k)

50 air squats/wall balls

30 push ups

1 mile run (or row 2k/1.6k)

*wear vest if you have one


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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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