CrossFit Hertford Workout of the Day 09/02/13

Warm up:

Junk yard dog
Burgener
3 Position snatch

Strength:

20 minutes complete the following

3x1 Snatch @ 80% 1rm
3x3 Snatch pulls @ 97% 1rm

WOD

In pairs complete the following for max weight and time:

8 Min Deadlift 1rm

Then

4 rounds of

P1- 15 Pull ups
       250m Row

P2- Rest