WOD - Wednesday 18th September 2013

Happy Birthday Jimi you press up, sit up and air squat (especially your lumbar curve) NINJA!!! We love you, even more so now that know how stressed and pissed off you get during some mild "coaching!!" ;-) Next time we program "Barbara," I'm keeping a hot spoon near by. Reebok CrossFit Cardiff WOD

A: EMOM for 8mins:

5 Power Cleans (Touch & Go - choose your own weight) 5 Box Jumps (30/24") (No rebounding. Two footed, static take off)

B: 7 rounds each for time of:

100m Sprint 25 KB Swings (24/20kg) 50 Double Unders

Rest 60s between rounds.

At the end, subtract 6mins from your total time and post to comments.....