Warm Up
2 Rounds of:
5 x deficit Handstand Push Ups
5 x Chest to Bar Pull Ups
5 x Forward Rolls to Stand
5 x Backward Roll to Stand
WOD at 1120hrs
For time:
30 x Handstand push-ups
40 x Pull-ups
50 x Kettlebell swings 24/16kg
60 x Sit-ups
70 x Burpees
Record times below
CrossFit Keelhaul 
Great work today, well done to all those who came. Regular WOD or foundations, it was good concentrated effort.
Lots to work on in terms of mobility for the guys! Ankles and hips – knees out!!
18:01 HSPU to mat & 16kg KB
shoulders & arms destroyed by HSPU & PU’s so struggled with the 70 Burpees.
Did you know that Paddy hates Burpees.
19:55 – 16kg Kettlebell
70 Burpees was not fun
Foundation WOD – 3 Rounds For Time:
200m Run
10 x Thruster 20kg
10 x Sit Ups
5:40 RX
13:08 RX
Managed 18 strict HSPU, massive improvement from my previous PR of 12. The 75 for time must’ve paid off from last week!