Cracking effort on 17.4 team, only one more week to go. Man that went fast!  

Now if the deadlifts, or possibly tonight's front squats lit your glutes up a little then never fear, there is a needle brandishing ginger Froning doppelgänger cutting about the box with a thorough YouTube education in the art of acupuncture. He is willing to jab any mofo!

 CrossFit Cardiff WoD

Perform each round for time and load: 

50 Double Unders
5 Hang Power Cleans.  
Then 40 and 4, 30 and 3...10 and 1. 
Rest for 3 mins between rounds.

Please post times and loads to the white board... 

He was so gentle!