• Ron McKinstray

WOAH Saturday 4/07/2020

6 Rounds For Time 

24 Air Squats 

24 Push ups

24 Walking or Alt Leg Lunges

400 m Run or Row or 48 Box Steps or 90 secs Air Dyne


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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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