Put the Grrrr back into Training

Christmas shindig booking sheet is up in the Gym, get your names down for the 10th of December !! Remember this will also be this years DC Awards Meal.
The Category's are as Follows

• Athlete's of the Year Male and Female
• Community Athlete's of the Year (as suggested by you the members)
• Spirit of Dragon CrossFit 
• DC's Most memorable moment- (suggested by the community and chosen by the Coaches Panel)

Today WOD

A] In 3 Sets set a combined total time for L-Sit

B] 3 Rounds of the Following

    5 Strict Pull Ups

    10 Ring Push Ups

    15 OH Situps 15/10

Followed Immediately by 50 Double Unders before

   3 Rounds of the Following

  7 Burpee Box Jumps 24/20

  14 Wall Balls 9/6

  21 Kb Swing 24/16

   

Coach Dan on his recent Trip to CrossFit Pori
with last Years European Regional Winner Tomos Vanio and Coach Juha