• Ron McKinstray

WOAH Saturday 13/06/2020

5 rounds for time

12 hang power snatch (40/30)

30 double unders/60 single skips

-rest 5 mins-

5 rounds for time

12 bent over row

15 sit ups

*sub barbell for single arm kb or db snatch


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Tuesday 24/11/2020

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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