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Ron McKinstray
- Dec 27, 2019
- 1 min
Friday 27/12/19
Team Friday 12 rounds of 15 KBS 24/16 12 WBS 9/6 9 MB sit-ups LRC 6 GTOH 50/35 alternating exercises
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Ron McKinstray
- Dec 17, 2019
- 1 min
Tuesday 17/12/19
Meatball Sub EMOM 10 10 wbs - 10 sit-ups Cotton Eyed Joe 21-15-9 Reps of Clean & Jerk (50/35 kg) T2B/HKR buy out - 30 burpees
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Ron McKinstray
- Dec 14, 2019
- 1 min
Saturday 14/12/19
Considering the time of year it was great to see a good turnout this morning for a challenging wod. Like always, great commitment
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Ron McKinstray
- Dec 7, 2019
- 1 min
Saturday 7/12/19
Safe to say everyone gave everything this morning
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Ron McKinstray
- Dec 6, 2019
- 1 min
Friday 6/12/19
Team Friday 50 cal buy in each then 5 rounds of : 15 synchro STOH (50/35) 20 synchro KBS (24/16) 15 synchro Front Squats
44 views0 comments

Ron McKinstray
- Dec 4, 2019
- 1 min
Wednesday 4/12/19
“Casa Bonita“ 70 T2B 60 Box Jumps 50 HSPU 40 pistols 30 pull-ups 20 burpees various scaling options are available
80 views0 comments
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