The workout today is a little tip of the hat to the regional athletes – when you do this remember they do this an individuals and with a heavier dumbbell!!

WOD

In Pairs:

100 Wall ball 9/7kg
100 Chest To Bar Pull-ups
100 Pistols (Alternating)
100 Dumbbell Snatches 20/15kg (Alternating)

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Hilarious!!!! Go Sam!!

And now Sam in the office…..

WOD

U.S. Army Sergeant Dale G. Brehm, 23, of Turlock, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, died on March 18, 2006, when he came under small arms fire from enemy forces during combat operations in Ar Ramadi, Iraq. He is survived by his wife Raini, father William, stepmother Linda, and mother Laura Williams.

Brehm
For Time:
10 15ft Rope climb
20 100/70kg Back squat
30 Handstand Push-Ups
Row 40 calories

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See you guys tonight – hopefully lots of new faces. Wig & pen 7:30pm!

It’s Day 1 of the European Regional’s today – check games.crossfit.com for updates. On Sunday at around 6pm the finals are on live on Eurosport!

WOD

9 Minute AMRAP:

7 Toes To Bar
9 Pull Ups
23 Double Unders

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Don’t forget Friday – we would love as many members as possible to come and get to know everybody as we have some new members and it would be nice to see people outside the box and not in training gear. Even if you just come for a quiet little lemonade!
Check the right hand side on the blog for time and place.

Work these every time you are at the box…..if you don’t already!:

O-Class 

Snatch Technique Focus

WOD

A) 6 mins to establish best 3 Snatches

B) Every minute on the minute for 10 minutes 2 snatch @75% of best snatch in part A

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