Tuesday and you are NOT going to appreciate it! 

Please just remember, it’s Nicole’s week and so 90% her fault. I only had 10% to do with it. 

CrossFit Cardiff WoD
4 rounds of within 3 minutes
30 Thrusters (40/30kg)
Max burpee to target
Rest 4 minutes

Specialty
Squat snatch
3 - 3 - 2 - 2 - 1

Accessories
Hip extensions
10 - 10 - 10 - 10