• 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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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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