So...variance. The method by which we get so fit. Looking back at what elements of our program we have recently complimented, so that we can plan what comes next, or...fuck that right off and repeat the same workout a couple of days later! Sorry! 

At least this time around you'll only have to do it for 13 mins! 

CrossFit Cardiff WoD

'17.4'

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts, (225/155lb)
55 wall-ball shots, (20/14-lb) ball to 10/9-ft target
55-calorie row
55 handstand push-ups

Social
Once you have all cooled off (and that might take a while), we shall be showing the new CrossFit Games feature film "The Fittest On Earth - A Decade of Fitness", on the big screen from 7pm. 
A few amazing folk are planning to set up slow cookers full of delicious, tender and mouthwatering meat, at the gym in the morning, so that they will be ready for the showing. Others are planning on ordering a dominos to be delivered and many are making their own seriously tasty sounding treats. Whatever you prefer. Bring snacks, beers, and anything else you fancy, I'm not fussed...just don't play the popcorn game!

You will not be expected to perform burpees at any point, but we all know what happens as soon as any kid finish watching karate kid.

If you are too paleo to drink a beer or eat a pizza, we still love you...the only reason I am offering this is that the film comes at a cost but I have been able to get it for free and thought I'd share it with you.