We have a MASSIVE birthday celebration to share, but unfortunately the lad in question will be unable to do his birthday calories on account of his legs being too short for both the arms and pedals!

Penblywdd Hapus Oppo!

The legend turns 5 years old today, and on account of his nutcase brother, is officially fucked!

CrossFit Cardiff WoD
For 5 rounds
5 Front squat
10 Front rack walking lunge
5 Front squat
These are heavy and straight sets

Specialty
For 4 rounds, every 2:30
1 - 5 Strict handstand push ups (deficit if possible)

3 sets
1 - 2 Negative handstand push ups

Rest 30s

8 Dumbbell strict press

3 sets
15 Banded tricep extensions
8 Diamond push-ups