• Ron McKinstray

WOAH Monday 27/04/2020

Set your Smartwod timer or equivalent for 20 x 45 second rounds.

For ten rounds on (45) off (45) either:


Row for max cals

AirDyne for max cals

Cycle for max cals

Skip (dus or singles) for max reps


Rest five minutes and reset timer, then

for ten rounds on (45) off (45) either :



Hang power Clean for max reps

—or—

Air squat for max reps

—or—

Sit-ups for max reps

—or—

Push-ups for max reps



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