Good work today gang, especially all the shiny new On Rampers who joined us for that <insert adjective> of a WOD. Please direct all feedback to Dafydd Dennis :)
Plenty of technique to work on today...... tomorrow, not so much.
Jonne Koski (9th Fittest Man in the World) wishing he was at Crossfit Cardiff
DafFit continues.....
Tomorrows WOD (will make you feel your Glutes for the rest of the week):
3 x 20 Back Rack Walking Lunges
(Go heavy, but technique will dictate load)