Yesterday we had a heavy barbell and challenging movements, ascending reps another massive challenge. Tomorrow will just be an utter gut check. Can you hold on when you really want to drop?!

CrossFit Cardiff Partner WoD
10 Rounds for time of:
500m Row
30 Wall balls (11/10ft - 20/14lb)
Reps and distance split however

Specialty
A: For 20 minutes:
Handstand practice

B: Conditioning:
For 3 rounds, every 2 minutes

Max headstand hold (cap at 1:00)

3 Sets:
16 - 20 Stalder leg lifts
10/10s Single arm hold