Ron McKinstray"Boiler House"
Row 20/16 cals
Five rounds starting every third minute
Max speed, record time per row
8 minutes plus rest between WODS
"Helen"
400m
21 KBS (24/16kgs)
12 Pull-ups
Three rounds for time
200m Row x 4 Each 20 Rounds Each 2 Deadlift 2 Hang Power Clean 2 Front Squat 2 Push Press 2 Back Squats 200m Row x 4 each Weights 42.5/30kg
Chipper Style 30 DB Hang Power Cleans 30 Lunges 30 DB Alt Snatches 30 Press Ups 30 DB Push Press 30 Cals 30 DB Bench Press 30 Sit Ups 30 DB Squats 30 Pull Ups 30 DB Deadlift 30 Burpees Weights - 22.5/