Daily Wod- Friday 1st

April 30, 2015

AMRAP (As many rounds in 20mins)


400m Run/Row

Then 3 Rounds of-

5 Pull ups (5 Burpee's if unable to do pull ups)

10 Press Ups (On your knees if need be)

15 Air Squats


"Once the 3rnds have being complete it's straight back to the run/row"


Challenge yourself for those who serve - Run the Great Gwent Poppy Run 2015 ‪#‎MilitaryMadness‬ http://bit.ly/16KKUFL



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CrossFit Shadow Valley

Brecon House

Mamhilad Park Estate







L: 01495 764444

E: cfshadowvalleyinfo@gmail.com




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