So after one WoD we have found the new ropes all over the gaff and one with a knot tied in it! Who ties a knot in wire?!?! Time to state the CrossFit Aberdeen hashtag again....#beadudenotadick So this WoD was programmed by the box himself, Dave Castro. Get after it hard!

Reebok CrossFit Cardiff Partner WoD

A: Bullet proof shoulder

B: 3 Rounds each for time of:

7 Kipping Pull ups 9 Box Jumps (24/20") 7 TTB

C: Within pairs and for time:

50 - 40 - 30

Of HSPUs Cal Row

Split the reps as desired, whilst one partner is working the other has to hold a barbell at the top of the deadlift. Load for the bar is (125/90kg)

All 50 HSPUs must be completed prior to moving onto 50 Cal row and so on.

Please post time to comments.....