It might be that after over 14 years of writing these blogs I may have finally run out of things to say.

CrossFit Cardiff WoD
Deadlift
5 - 5 - 5 - 5 - 5
Heavy straight sets

Specialty
Pull ups
Every minute, on the minute for 10 minutes of:
‘X’ Chest to bar pull-ups / butterfly pull-up practice

B: Complete as many rounds and reps as possible for quality within 10 minutes of:
5 Strict pull ups
10 (perfect) push ups
15 Air squats

C: 3 Sets (within 10 minutes)
5 Strict dips
10 Ring rows

D: 20s on 10s off x 10:
Hollow hold

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