Thumbs AROUND!! Pic: Angela Clancy

 Hero month is here!!

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Hero WoD: "DG" 

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 Complete As Many Rounds As Possible In 10 Minutes

of:

8 Toes To Bar

8 Dumbbell Thrusters (15's  / 10's)

12 Dumbbell Walking Lunges (Same DB's)

• This WoD was created to honour U.S. Air Force Major Walter David Gray, 38, of Conyers, Georgia, assigned to the 13th Air Support Operations Squadron. Click here to see the first time this posted on .Com & read about DG.
• This WoD is a lovely shorter Hero WoD which oozes lots of "normality" about it. Look harmless enough. No crazy heavy barbell. No wild amount of pull ups or box jumps. Just three moves with little rep schemes attached to them. What does this spell out?? INTENSITY!! Bags & bags of it! The weight is light. The reps are low. The moves are attainable. We should look to scale things to keep moving for the entire 10 minutes!!
• Lets go!!
• Hold the standards. Form is priority as always.
• Compare to 11/08/15. Scale As needed.

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Post number of ROUNDS to Beyond The Whiteboard.

Who's pumped for the Max Snatch event coming up in this years Crossfit Games?? See how far things have come with this event from the 2009 games & this speed ladder at the 2015 Games!

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'Hero' Month is now in full flow!

Much like the named 'Girl' WoDs, Hero WoDs are Benchmark workouts that are created by CrossFit HQ to honour certain men & women from all lines of public service from all parts of the world who tragically lost their lives in the line of duty doing their bit to preserve freedom in our society.

During the month of August you will be getting a good dose of some of the finest & hardest Hero WoDs from HQ. 

So do yourself a favour & make sure you do you your best to keep yourselves in a recovered state. 

Mobilise lots, eat & drink as cleanly as possible. Get in early to properly prepare. Stay back late to throughly cool down & cheer on the next class.

Lets enjoy the ride & see out this last month of winter in style!!

"DG" 3/8/17.