• Ron McKinstray

Wednesday 1st December’21

Hard to believe it is the last month of the year already. Time really does fly.

Today‘s WOD:


4 x 7 min AMRAPS

3 mins Rest between


AMRAP 1

12 WBS 9/6 kg

12 MB LRC Sit ups 9/6 kg


AMRAP 2

12 KBS 24/16 kg

12 DB Push Press 20-22.5/12.5-15 kg


AMRAP 3

12 SDHP 24/16 kg

12 Slam Balls 20-25/15-20 kg


AMRAP 4

120/100 m Row

12 HR Push ups

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