CrossFit Hertford Workout of the Day 28/01/13

Warm up:

3x5 Wall squats
3x10 Overhead squats
3x5 Jump squats
2x Inch worm

Strength:

15 Minutes Back squat

5x2 @ 90% of 2rm

WOD

Complete for time:

200m Run (buy in)

Four rounds
10 Over the box jumps 24/20"
20 Swings 24/16kg

200m Run (Cash out)

Results

Well done to Dan (aka Dante) and all of the other competitors this weekend at the London Throwdown.

Dan placed 58th out of 150 male individuals.