Hero WoD!

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"DG" 

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 10 Minute 'AMRAP':

8 Toes To Bar 8 Dumbbell Thrusters (15kg / 10kg) 12 Walking Lunge Step (Same DB's)        

After Bash: 

Record your loads or Band Scaling.

7 - 5 - 3 (reps) Weighted Pull Ups  - or - 4 x 6-7 Assisted Pull Ups . *All sets are to be unbroken.          

 

    This WoD was created to honour Air Force Major Walter David Gray. Click here to see the first time this posted on .Com & read about DG. Post rounds/reps from "DG" & then your wtd pull up results to comments.

The effort today was fantastic! Keep it up guys!!

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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!!