Donna kebabs are NOT good for you, ESPECIALLY when you are sober!
CrossFit Cardiff WoD
6 rounds of within 2 minutes complete:
18/15 Calorie assault bike
Max hang clean and jerks (60/40kg)
Rest 4 minutes between each round
Specialty
Strict handstand push ups
3 Sets
5 Strict handstand push ups
Rest 2 minutes between sets
3 Sets
3 Negative deficit handstand ups
30s L-Sit overhead hold
2 Lengths overhead kettlebell carry - work up to the heaviest load possible
3 Sets
10 Handstand tuck ups
10 Dumbbell strict press
5 Wall walks
