Happy Tuesday shoulders! How are they feeling after that utter shitfest?! Did you manage to hold o to dear life and go unbroken…of course you did! Ninja’s!

Today, or really tomorrow if you are reading this on Monday night, go as heavy as you can. Make it uncomfortable just don’t drop anything on your fancy parquet flooring!

CrossFit Cardiff WoD
3 Rounds for time:
12 Burpees
9 Hang power cleans
7 Push jerk
Run 200m

Loading
Barbell: 70/50kg
Double dumbbell: 50/35lbs
Rucksack: 30/20kg

Strength program
Just as a reminder, add weight or reps, keep the standard the same:
Session 1:
1. Back squat OR goblet squat - 3x10 w/ 5s negative 
2. Bent over row - 3x10 w/ 5s negative

Session 2:
1. Romanian deadlift (RDL) - 3x10 w/ 5s negative
2. Strict press - 3x10 w/ 5s negative