I bet you are all wandering around attempting to sell two tickets to your gun show considering the DOMs you have in those pipes right now hey?! Savage!
Well don’t stress, you can change it back to your legs with this little gem tomorrow. And added little bonus for you lovely ladies… a 10ft target.

CrossFit Cardiff WoD
5 rounds of, Every 5 minutes, within 90s
100m run
Max wall balls (20/14lb - 10ft)

Specialty
Bar muscle ups

A: Bar muscle up practice

B: 3 Sets
5 Weighted pull-ups
10 Bar dips
15 Hollow rocks