1. Warm up/mobilise

2. Conditioning:

For quality with minimal rest:
5-4-3-2-1 Turkish get-up
5-4-3-2-1 Skin the cat
6-6-6-6-6 L-pull-up

4. Recovery

Jeff will be leaving us this week in order to attend college back in the States. A few of his military and CrossFit friends are heading out this evening to wish him well (19:30 at SO! on Cold Bath Rd). Plenty of time to hit a WOD in the 18:00 class then grab a quick shower upstairs.

Tomorrows WOD will also be a send off for Jeff so if you can't make it this evening, drop in tomorrow.

Best of luck from all of us at CFH buddy.