CrossFit Hertford Workout of the Day 02/02/13

Warm up:

Junk yard dog
Burgener
3 Position clean

Strength:

In 20 minutes complete the following

4x1 Clean and jerk @ 75% 1rm
3x3 Clean pulls @95% 1rm clean

WOD

In pairs 10 minute AMRAP:

P1- 5 Pull ups
      10 Wall balls 10/8kg
      150m Row

P2- Rest

Results