• Ron McKinstray

WOAH Sunday 12/07/2020

20 Minute AMRAP:

10 DB Box Step Ups

(Sub weighted object)

10 Sit-ups

10 Mountain Climbers (per leg)

10 deadlift - use a bar, dumbbells or kettlebell but go as heavy as possible, if you only have a light object - double the reps


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For Time: (Time Cap) 25 Burpee Box Jumps 30 DU’s / 60 Skips Hill Run 25 Burpee Pull Ups 30 DU’s / 60 Skips Hill Run 25 Burpee WBS 30 DU’s / 60 Skips Hill Run 25 Burpee Plate Hope 30 DU’s / 60 Skips Hi

Deadlift Warm Up 10-8-6-4-2 Deadlift 5 x 5 Every 2 mins lift 3 Sec pause at top unbroken reps EMOM x 15 mins 5 KB High Pulls 5 KB Russian Swings 5 KB American Swings

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