CrossFit Hertford Workout of the Day 14/02/13

Warm up:

3x30/30 Plank walkouts
2x60/60 Shuttle runs
3x30/30 Med ball throws
2 minute climb around (as it's valentines, everyone deserves a hug!)

Here's how its done:

http://www.facebook.com/photo.php?v=2626185871530&set=vb.1761793373&type=3&theater

Skills:

Toes to bar
Hang cleans

WOD

Sam's Birthday WOD

Complete 5 rounds in pairs for time:

14 Toes to bar
17 Hang cleans 42.5/30
28 Burpees

Results

If your lucky ladies you might receive some chocolates from the milk tray man!