WoD - Tuesday 9th December 2014

A little house keeping please guys...if you take something out, put it back! That includes resistance bands, squat racks, PVC pipes, benches and anything else that you use...put it back! I won't be handing out burpees but giving you Brad for a week! That's right, whoever is caught leaving shit out from now on will have Bradders as a house guest! Of course, he is totally up for it and has absolutely agreed, 100% to all this. He is particularly good at leaving his shit everywhere! Let it be a warning. Another thing, some of you men think that using a shower curtain will cause the bonds that you have within the community to become weaker! This maybe true, but you don't have to tear them down, just leave them drawn. But please warn everyone else before you pick up your soap!

CrossFit Cardiff WoD

A: Rope Climbing Technique

B: 3 Rounds For time of:

50 Air Squats 3 Rope Climbs 10 Hang Power Cleans (60/40kg)

C: 3 Sets of:

15 Back Extensions 30s Accumulated L-sit hold Rest 30s