• Ron McKinstray

WOAH Saturday 6/06/2020

Complete 4 rounds for time of:

– 20 Double Unders / 40 singles

– 20 Alt. DB Snatches

(sub barbell snatches, sub no weights box jump/stair steps)

– 20 Double Unders

– 20 Sit-Ups

– 20 Double Unders

– 20 Single Arm DB Shoulder-to-Overhead (10/side)

(sub 10 press-ups)



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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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