• Ron McKinstray

WOAH Saturday 29/05/2020

4 rounds for time

16 Single Arm DB Row (alternating) 8/Side

(SUB -32 Toe and reach - reach down with one arm, touch your toe and reach as high as possible)

15 double unders

14 Single Arm DB Shoulder Press - STRICT

(SUB - 7 HSPU or 14 hand realese push-ups)

13 weighted sit-ups

12 KB or DB swing

(Sub - 24 box streps)

11 Weighted Squats

10 Burpees



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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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