WOD - Tuesday 1st October 2013

Pinch, Punch, first of the month!! Reebok CrossFit Cardiff WOD

A: 3 Rounds Each for time of:

15 Wall Balls (20/14lbs) 10 Ab Matt Sit ups 5 HSPUs Rest 90s

B: Take 10mins to improve a gymnastics skill of your choice.

C: Within 15mins complete as many rounds as possible of:

10 Kettlebell Swings (32/24kg) 10 Box Jumps (24"/20") 10 Ring Dips

Please post rounds and reps to comments....