• Ron McKinstray

WOAH Friday 19/06/2020

400 m Run/Row/1 min 30 Airdyne

14 Power Snatch 35-40/20-25 kg

20 Leg Raises

600 m Run/Row/2 min 30 Airdyne

12 Power Snatch 35-40/20-25 kg

18 Leg Raises

800 m Run/Row/3 min 30 Airdyne

10 Power Snatch 35-40/20-25 kg

16 Leg Raises

1000 m Run/Row/4 min 30 Airdyne

08 Power Snatch 35-40/20-25 kg

14 Leg Raises

DB/KB Alt SA Snatch

Non Equipment Burpees/Box Jump/Hi Step up sub for Power Snatch


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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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