• Ron McKinstray

Bonus WOAH

For members that have access to a Barbell and a KB or DB

5 - 7 Rounds For Time

12 Deadlift

09 Hang Power Clean

06 Push Press

09 Back Squat

12 KBS or use a DB (Sit ups can subbed. MB Sit ups if you have MB)

WTS Men 35-40 kg - Ladies 25  - 30 kg

Scale up or down as required.

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"Thanks Ryan" Throw back wod today, rowing interupted. After what has been a heavy week there is not a barbell in sight this morning. Thirty minutes of rowing interupted every three minute by skipping

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