Great work on Jackie today! 

 

 

Declan showing us what happens after a few weeks off in Ireland (maybe a few too many pints as well).

 

The 6:30pm on ramp group. Please feel free to bring in a friend and let them check out our program. 

 

 

Karo has a few words about how to use the GHD for mobility.

 

 

 

 

 

Workout for Tomorrow:

 

 

 

As many rounds as possible in 3 minutes of:

 

5 clapping push ups

7 KB swings @ 2 pood

 

Rest 30 seconds and repeat for a total of 4 rounds

 

Immediately after all 4 rounds are up hold a hollow rock for max time.