• Ron McKinstray

WOAH Monday 20/04/2020

WHALE OIL BEEF HOOKED

A Crossfit Scotland Classic WOD from 2009.

BB version  10 Rounds of

30 secs of Deadlift followed by

30 secs of Push ups.

Then take 60 seconds Rest

Make a note of your combined rep count for each Round and total up to get a score.

Men 60 kg - Ladies 40 kg

KB/DB version 10 Rounds of

30Secs KB or DB Swing

30 Secs of Push ups

Then take 60 Seconds Rest

Men 24 kg - Ladies 16 kg


Non Equipment version 10 Rounds of

30 Secs of Sit ups - 30 Secs of Push ups

Then take 60 Seconds Rest.



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