A very cheeky hero workout to kick start the week, beautifully placed the day before the absolute stinker that is coming your way on Tuesday, the one that had you all laughing at me trying to snatch.
That was the last round, thank god! Still horrendous though…

CrossFit Cardiff HomeFit WoD

Army Captain Paul Pena, 27, of San Marcos, Texas, died on Jan. 19, 2010, from wounds sustained from an enemy force’s improvised explosive device. Pena was leading a patrol in Arghandab River Valley in Afghanistan at the time of his death. He was assigned to the 2nd Battalion, 508th Parachute Regiment, 4th Brigade Combat Team, 82nd Airborne Division in Fort Bragg, North Carolina.

Pena participated in the Junior ROTC program at San Marcos Baptist Academy and later graduated from the U.S. Military Academy at West Point. He maintained his fitness with CrossFit workouts and particularly enjoyed running, burpees, push-ups and pull-ups.

He is survived by his mother, Cecilia.

“Paul Pena”
7 Rounds, each for time of:
100m sprint
19 Kettlebell swings (32/24kg)
10 Burpee box jumps
Rest 3 minutes between rounds

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1 Kettlebell 32/24kg
1 Dumbbell 50/35lbs
1 Rucksack 20/15kg

Warm up
Run 400m
50 High knees
25 Good mornings
Run 200m
15 Burpees
25 Good mornings
Sprint 100m

Get videos recorded and posted on your social media platforms, tag Reebok CrossFit Cardiff and upload your times to the google doc, linked here