• Ron McKinstray

WOAH Monday 22/06/2020

Every 3:30 X 7

18-20/14-16 cal row (no longer than 1:10 min on rower)

1 round of “DT”

DT= 12 deadlifts, 9 hang power cleans, 6 s2oh

*barbell @ 60/40, sub with DB or KB

*if only 1 DB/KB do half a round each arm (6/5/3)


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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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