Crossfit Hertford Workout of the Day 22/10/11

Strength:

SP: 2, 2, 2, 2, 2, 2

WOD: Complete once for time

50 Burpees
40 Arm swings 24kg
30 Pull ups
20 Overhead lunges 20kg
10 Hang squat cleans 2x20kg

Then:

Four rounds for time

25 Wall balls
30sec Olympic bar hold