I would like to see no more bride's to be, dressed in penises, working out in the box on Saturday's please (i am sat in Amsterdam airport whilst typing this, so wishing that it is actually true and there is photographic evidence of such)!!! I hope you enjoyed yourself Lisa and it wasn't too difficult to swing a kettle bell or jump a rope whilst dressed as a falice!!

Reebok CrossFit Cardiff WoD

A: Bulletproof Shoulder

B: 5 Rounds for time of:

10 Deadlift (50/35kg) 20 Overhead Walking lunge steps (50/35kg) 15 Pull Ups

C: 3 sets for form of:

15 Hip/Back Extensions* Rest 60s 20 Ring dips Rest 60s

*Everyone is to attempt Hip/Back Extensions. If you can't achieve them please sub for hip extensions. If you are able to perform the movement, but struggle to maintain form for 15 repetitions then cap your reps at a point were the degradation of technique is acceptable to the coach

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