Leaving DC at 8.45am, no later, heading to Merthyr Mawr for this mornings class. We will return no later than 11am.

Good Luck to all our Dragons competing in the Manchester Throwdown today….GO FOT IT!!

WOD

A) Teams of 2 complete -

Burpee Hurdle 200m

Buddy Carries 200m

Wheel Barrows 200m

Buddy Drags 200m

B) 3 Rounds

10 KB Swings

20 Air Squats

50m Bear Crawl

C) Big Dipper Relay

Paleo Cookie Dough Brownies – Get Adventurous!!