CrossFit Hertford Workout of the Day 22/03/13

Warm up:

3x10 Overhead squats
2x Lunges with reach
2x Bear
2x Duck walks

Strength:

15 minutes Front squats 5x4 @ 90% of 4rm

WOD

3 rounds for time:

300m Row
10 TGU's (5 each side)

Recovery = 16/12kg
Work = 24/16kg

13.3