WoD - Monday 4th August 2014

Walking down Wind Street in Swansea on a Saturday night is the perfect environment to educate 5 year old twins on the ways of the world. Ensuring that they retract their scapula and walk proudly with their chests up will almost certainly attract the Valley Commandos! Good work boys, but maybe not for another few years!! So then, this WoD hurts like hell! You are going to LOVE it!!

Reebok CrossFit Cardiff WoD

A: Spend 10mins working on Squat therapy, followed by 5mins air squatting in the middle of the gym working on form and technique. These reps should be slow and controlled, try and rack up 50 within the time.

B: Within 20mins complete as many rounds and reps of:

6 Power Cleans (85/60kg) 12 Burpees 18 TTB Run 200m

C: Attempt not to vomit on my floor!