CrossFit Hertford Workout of the Day 04/01/12

Warm up:

3x Bear
     Rabbit
     Tiger

2x30/30 Swings/Rest
2x30/30 Swings/squats

Skills:

Rowing tech
Front squat tech

WOD

Complete 3 rounds for max reps and distance:

30sec Row (all out)
30sec Rest
30sec Press ups
30sec Rest
30sec Row (all out)
30sec Rest
30sec Front squats 42.5/30kg
30sec Rest
30sec Row (all out)
30sec Rest
30sec Press ups
30sec Rest

2 minutes rest between rounds, on the second round there will be two sets of Front squats and one set of Press ups

Results