• Ron McKinstray

San Diego Beatdown


Row/Run  500   750  1000   750   500

KBS            21     18      15       12      9

DB PPress. 9      12      15       18     21

KBS 24/16kgs     DB 22.5/15kgs


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WOAH Saturday 06/03/21

At completion any WODs you complete: 20 Down ups 21 Sit ups (For the year, 2021) BODYWEIGHT at home Emom 16mins Odd- 8 Burpee Tuck Jumps Even - 12 Sit ups GYMNASTICS at home 5 Rounds 50

WOAH Friday 05/03/21

At completion any WODs you complete: 20 Down ups 21 Full sit ups (For the year, 2021) BODYWEIGHT at home 5 x 50 Air Squats 1 min rest between Every 2mins: 5 Press ups 5 Squat Jumps GYMNAST

WOAH Thursday 04/02/21

At completion any WODs you complete: 20 Down ups 21 Full sit ups (For the year, 2021) BODYWEIGHT at home Every 20seconds x 30 (10mins) 1 Burpee 2 Air Squat @10mins 6 Rounds. 5 Press ups 10 Sit

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