CrossFit Hertford Workout of the Day 13/02/13

Warm up:

3x12 Hollow rocks
+ 30 second Handstand hold
5x 1 Overhead squat
     + 5 duck steps forwards and back
3x 1 Overhead squat
     + 5 Sots press

Strength:

15 Minutes Push jerk

6 Rep max

WOD

Complete for time:

12 Swings 24/16
10 Box jumps 24/20"
200m Row

14 Swings 24/16

8 Box jumps 24/20"

200m Row

16 Swings 24/16

6 Box jumps 24/20"

200m Row

18 Swings 24/16

4 Box jumps 24/20"

200m Row

20 Swings 24/16

2 Box jumps24/20"

200m Row

Results

Team CrossFit Hertford