• Ron McKinstray

WOAH Saturday 11/07/2020

6 rounds for time:

18 single arm snatch (dumbbell, kettlebell (9 snatch with bar) 18 star jumps)

12/9 Calorie Row

9 Pull Ups or 9 push-ups elevated feet


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Monday 30/11/2020

“The Extended Chiefs” 5 Rounds of 4 min AMRAP 1 min Rest 03 Power Clean 60/40 kg 06 Push Ups 09 Air Squats 12 Deadlift 60/40 kg

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