What a cool weekend on the L1! The guys were awesome and kicked some serious butt! Especially Lisa and Mel! During the WoD on day one they had their scores returned to zero, by an evil coach, for dropping the bar when instructed not to do so. I've seen this happen a bunch of times, but I have never seen it handled quite so well! No whinging, no moaning, no arguing. Just hands held up, apologies and crack on! Unreal! I was super proud to tell everyone that you both were members of my box! Hat goes off. For those of you that saw this, i bet you didn't expect it so soon...

Reebok CrossFit Cardiff WoD

A: 10mins of Squat therapy

B: 3 Rounds for time of:

50 Medicine Ball Cleans (20/14lbs) Run 800m

C: 3 sets not for time of:

15 Hip Extentions Rest 60s 15 Back Extensions Rest 60s