Friday 1 February 2013

CrossFit Hertford Workout of the Day 01/02/13

Warm up:

3x5 Wall squats
3x10 Overhead squats
3x Lunges with overhead reach
3x5 Squat jumps

Strength:

15 minutes Front squats

5x2 @ 90% 2rm

Chris Hadley's birthday WOD

 Complete four rounds for time:

5 Hang cleans (heavy)
18 Plate rolls 10/15kg
41 Double unders

Results

Sam performing great rolls into stand




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1 comment:

  1. Dave Shute1 February 2013 at 02:25

    First time in a loooong time I have hit 4 days on the spin, looking forward to a rest day!

    Todays WOD @ 55kg

    12:13

    Love my new Rogue rope!

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