WoD - Wednesday 13th November 2013

Reebok CrossFit Cardiff WoD A: For form not time:

21-15-9 HSPUs Ring Dips

Scale these movements so as you are able to perform the full range on motion, difficultly.

B: "Sprint Kelly"

3 Rounds for time of: Run 400m 30 Box Jumps (20/24") 30 Wall Balls (20/14lbs)

C: Due to the following DBaggery.......

For time:

50 Burpees.....

Here Brad comes to save the day...