• Ron McKinstray

WOAH Friday 5/06/2020

Complete 8 rounds for time:

20 Double Unders / 40 single skips

10 Wall Balls

(sub: 10 front squats with a bar or dumbbells, no weights - 20 air squats)

5 Hanging Power Cleans (40/25)

(sub : 5 DB Hang power cleans per arm, no weight sub 5 burpees)



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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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