So then, are we still friends? Wall balls and arse bike calories, I don’t blame you if not! However though, you firmly have Mikey B to thank for that so at least I am safe… until it’s my week again.

Not to worry, tomorrow will soon make you forget!

CrossFit Cardiff WoD
3 Rounds for time of:
400m Run
20 Box jumps (24/20”)
30 Kettlebell swings (24/20kg)

Specialty
3 Sets
5 Strict handstand push ups
Rest 2 minutes 

3 Sets
3 Negative deficit HSPU
30s L-Sit overhead hold
1 Length overhead kettlebell carry

3 Sets
5 - 5 - 5 Front, side, rear lateral dumbbell raise
10 Dumbbell strict press
5 Wall walk