CrossFit Hertford Workout of the Day 28/02/13

Warm up:

5x1 Overhead squat 

+ 5 Duck walks forwards and back

4x Inch worm

+ 30sec Handstand hold

Then work through the skills of the workout

WOD

Complete 3 rounds for max distance and reps:

30sec Row

30sec Rest

30sec Power snatch 30/20kg

30sec Rest

30sec Row

30sec Rest

30sec Wall balls 10/9kg

30sec Rest

30sec Row

30sec Rest

30sec Power snatch 30/20kg

30sec Rest

Rest 2 minutes between rounds.  In round 2 the power snatch and wall balls switch around and in round 3 return back to the same as round 1.

Results

Cori (27/02/13)