• Ron McKinstray

WOAH Sunday 19/07/2020

3 times seven minute AMRAPS

10 Empty Bar DB KB MB Thrusters 

10 Sit ups


3 min Rest


10 KB DB Swings Or Disc GTOH

10 Push ups


3 min Rest


150 m Row or Run

10 SDHP BB DB KB


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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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