Core x3

10 Bulgarian split squats 50/35

50 Russian twists

MOST of you know our ONE and only IRISH AL TYNDALL who went back to Ireland in August.

On Jan 4th 2017 they suffered a terrible tragedy that no parent should ever have to face. The loss of their unborn child.

He had asked me a few months ago to post this hero Wod in memory of his son ‘Ralph’

dedicated to grieving families in love and support while educating the public and illuminating the tragedy that is pregnancy and infant loss. We seek to shatter the silence by telling our stories. We strive to promote awareness, together we can heal. Together we can make a difference.



4 Rounds For Time

8 Deadlifts (250/175 lb)

16 Burpees

3 Rope Climbs

600 meter Run/row