• Ron McKinstray

WOAH Monday 30/03/2020

Good morning Crossfit Scotland and what a beautiful morning it is! We hope everyone is well and, if off work, making the most of this enforced holiday.

If you are still working we hope you are staying safe and we would also like to say a big “thank you” for keeping the country going and safe.

Today‘s WOAH has only two disciplines

Your aim when completing it is to maintain the intensity of the workout. Attempt to get all the workout completed unbroken on all the reps, pushing hard all the way.

WOAH

You can do this either alone or as a team of two :


10 rounds of :

200 m row / 500 m cycle (run 200m)

20 alternating DB / KB Clean & Push Press

Start each round at the same time.


When “Team” :

A rows/cycles/runs, B lifts

then swap until ten rows/cycles/runs each, ten rounds of lifting each.

Put a bit of competition into it, in each round, slowest finished does a burpee!


No dumbbells or weights, no problem. For that section, complete 12 sit-up, 9 push-ups and 3 squats.


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