• Ron McKinstray

WOAH Sunday 10/05/2020

For Time Complete:

300M Run

15 Medball squat thrusts

15 Shoulder-to-Overhead (M 60-40/ F 35-25 kgs)

300M Run

15 Medball squat thrusts

12 Hang power cleans

12 Shoulder-to-Overhead 40/30 kgs

300M Run

15 Medball squat thrusts

9 Front squat

9 Hang power cleans

9 Shoulder-to-Overhead 40/30 kgs

300M Run

15 Med ball squat thrusts

6 Deadlifts

6 Hang power cleans

6 front squat

6 Shoulder-to-Overhead 40/30 kgs

300M Run


Body weight version

300M Run

15 odject squat thrusts

15 box jumps or 30 box steps

300M Run

15 odject squat thrusts

12 bench or chair dips

12 box jumps or 24 box steps

300M Run

15 odject squat thrusts

9 tuck jumps

9 bench or chair dips

9 box jumps or 18 box steps

300M Run

15 odject squat thrusts

6 burpees

6 tuck jumps

6 bench or chair dips

6 box jumps or 12 box steps

300M Run



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