• Ron McKinstray

Bonus in case you are bored

2 extra bonus wods

BWOAH ONE

15 min AMRAP

A : Row 100 m

B : 10 shoulder press

Shoulder press should be a weight that you have to pause about seven reps.

If you haven’t a rower or weights

25 seconds skip or mountain climbers.

If you have a partner to do it with - one starts A whilst the other does B then swap

BWHOAH TWO

Jim Battersby sent new his birthday wod

“37 Years Young”

Buy in: 1983m Row

3 Rounds:

37 DB Deadlifts

37 Double Unders

37 DB Squats

37 SA DB Clean and Jerk

22.5kg Dumbbells

Cash out 25 burpees


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