• Ron McKinstray

WOAH Wednesday 6/05/2020

6 Rounds For Time

300 m Run, Row, 36 Box Steps, 90 secs AD or Skips

15 BB Bent'o'Row 40/25 kg (DB /KB 8 - 10 each arm)

15 Stiff Leg Long Arm Sit ups

15 BB Push Press 40/25 kg (DB/KB 8 - 10 each arm)


Non Equipment Version 


15 Down'N'Ups

15 Stiff Leg Long Arm Sit ups

15 HR Push ups



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“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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