WoD - Wednesday 15th October 2014

Unfortunately I was unable to catch the footage on video due to smashing myself in the reproductive parts with functional movements executed at high intensity, but Ian Davies has taught his young one all the dance moves he knows! That kid is going to have to borrow his old man's shitty stick in no time!! Reebok CrossFit Cardiff WoD

A: Complete the following movements and reps, on the minute, each minute, for 5mins before continuing to the next movement.

1st 5mins - 12 Deadlifts (70/50kg) 2nd 5mins - 9 Hang Power Cleans (70/50kg) 3rd 5mins - 6 Push Jerks (70/50kg)

At the end of this EMOM (15 mins rest for 5mins)

B: Starting at minute 20 perform 1 round of DT every 2 minutes for 5 rounds.*

Round of DT

12 Deadlifts (70/50kg) 9 Hang Power Cleans (70/50kg) 6 Push Jerks (70/50kg)

*scale the load so that you are able to complete this.

Please post loads to comments....