Pinch, punch, first of the month f**kers!! If you have survived last week...congratulations!! You are now bad ass enough to pass Royal Marine Commando training! In fact I have been consulting with the sadist officer commanding CTW (Commando Training Wing), and he himself has said that anyone who could complete the kettlebell partner WoD; then you can in fact bypass a Commando unit and go straight to the Special Boat Service!

Now that normality has been restored then you can relax...hell week has officially finished!

Reebok CrossFit Cardiff WoD

A: Spend 15mins working on Squat Therapy

B: Deadlift

5 - 5 - 5 - 5 - 5

These loads should be as heavy as possible, but without a break down in technique. I want you to lift heavy, but do so with perfect form. NO DROPPING THE BAR FROM THE TOP OF THE FIFTH REP Set the bar to the floor and maintain that strong midline stability.

Midline stability is the ability to resist flexion or undue hyperextension of the spine. We do so by recruiting the muscles of the core (abdominals, Spinal Erectors and hip flexors - all musculature which has an action on the spine) A big note to this is the typical loss of thoracic extension. I really want you guys to keep those shoulder blades back and down ensuring that you do not round out your upper back.

C: Front Rack walking lunge

10 - 10 - 10