Mid-week and I’m sure your biceps and now legs are screaming for some mercy from Suller! Well it’s ok, he’s listened…instead he is going to utterly destroy your triceps! What a man!

Tomorrow we get stuck into a hero workout, and one which is often forgotten. One of the original hero workouts, a man who was en route to help Murph in his time of need.
Read about him here

CrossFit Cardiff WoD

In honour of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA.
"My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today." Erin Taylor

Double “JT”
In pairs and for time:
42 - 30 - 18
Handstand Push Ups 
Ring dips
Press ups

Partners can separate reps as they see fit throughout this workout. One athlete should be working at any one time.
Please post completed times to the whiteboard…