Ron McKinstrayDec 29, 20191 minSaturday 28/12/19A: Grab a partner 10 synchro plank up & downs 50 ft kettlebell carries 1: front rack 2: suitcase (oh) 3: 1 fr & 1 s (oh) B: 18 min Amrap...
Ron McKinstrayDec 27, 20191 minFriday 27/12/19Team Friday 12 rounds of 15 KBS 24/16 12 WBS 9/6 9 MB sit-ups LRC 6 GTOH 50/35 alternating exercises
Ron McKinstrayDec 25, 20191 minChristmas Day 2019Merry Christmas to all our members and friends “Flash Wod” 250 m 25 deadlifts (60/40) 250 m 25 hang power clean 250 m 25 front squat 250...