• Ron McKinstray

WOAH Friday 3/07/2020

500m Row/400m Run - 30 Deadlift or DB, KB SUMO Deadlift 

500m Row/400m Run - 30 HPCL or 15 SA DB, KB each arm

500m Row/400m Run - 30 F/Sqat or 15 SA Racked Squat R/L

500m Row/400m Run - 30 P/Press or 15 SA P/Press R/L

500m Row/400m Run - 30 B/Squat or 30 DB, KB Goblet Squat 


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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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