Crossfit WOD

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Guys I am taking part in a Cycle from Galway City Centre (Eyre Square) to Dublin City Centre (The Sugar Club) on 4 Promobikes – a distance of 240km. The “Haul”will take place over 3 days covering approximately 80km per day.

The Umbrella Foundation, an Irish run charity based in Nepal seeks to relieve the impact of poverty and war on children through projects which promote education, vocational training, and community enrichment, so that they may grow up to become responsible, contributing citizens of Nepal.

Umbrella has focused on rescuing, housing, and educating trafficked and destitute children. The current capacity is 325 children, living in 8 houses. Now that the civil war is over, Umbrella can focus on reuniting the children with their families when conditions permit or, when reunification is not possible, providing them the education and vocational skills they need to ensure they can find gainful employment when they become adults. By focusing on this latter stage of the cycle now, The Umbrella Foundation can endeavour to restart the cycle and rescue more conflict-displaced children, whose number is now estimated at 30,000.

So anything you can afford to give to the cause would be very much appreciated, I will have a clipboard and box beside the whiteboard where you can sign your name leave the donation. You can also make donations website ( I am part of team D so donations made on-line please ensure they are referenced team D.

Please take a few minutes to watch this video, click here

I know it’s a big ask but anything you can spare would be greatly appreciated as it’s for kids who have no families or homes , so let’s do what we can.



ps: For every euro donated I will do 1 burpee, so the total amount raised will equal the number of burpee’s i have to do.

Todays WOD

A1 Front squat 5 or 3 x 4
rest 20 secs
A2 ring dips 12- 15 x 4
rest 3 mins

Met Con:
Deadlift 100/60kg
Box Jumps 24″/20″

Ron Gutman: The hidden power of smiling“,TED Talks.
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