CrossFit Hertford Workout of the Day 16/01/13

Warm up:

500m Row
3x Tiger
3x12 Hollow rocks
+ 60sec FLR hold
Shoulder rotations

Strength:

15 minutes Push jerk 5x6 @ 90%6rm

WOD

Complete for time:

21 Ring dips
21 Overhead lunges
21 Sit ups
300m Row

15 Ring dips

15 Overhead lunges

15 Sit ups

300m Row

9 Ring dips

9 Overhead lunges

9 Sit ups

300m Row

Results