Just the WoD… and specialty…

CrossFit Cardiff WoD
10 - 10 - 10 - 10
Back Squat

These are vile, heavy and straight sets. 4 working sets with a heavy arsed barbell throughout.

Specialty
A: Ring muscle up progressions

B: 15 Support ring swings
15 Bottom support ring swings
5 - 10 Kipping ring dips