• Ron McKinstray

WOAH Thursday 30/07/2020

Row / Run 500m

5 rounds of :

1 x Deadlift

1 x Hang clean

1 x Front squat

1 x Push press

1 xGTOH

Reduce the row/run each round by 100 m and repeat

So 400m then 300m then 200m and finally 100m


Various options on the lifting. Either stay with a weight that is challenging or if you have access to enough weight, increase the load for each round.


Body version is :

5 rounds of.:

1 x Burpee

1 xPush-ups

1 xJumping Jack

1 xSit-up

1 x Squat


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