CrossFit Hertford Workout of the Day 05/04/13

Warm up:

3x5 Wall squats
3x10 Squats
3x5 Goblet squats
3x5 Jump squats

Strength:

15 minutes Front squats 5x1 @90% 1rm

WOD

Complete for time:

500m Row (Buy in)

5 rounds of
5 Snatch 40/25kg
10 Ring dips

500m Row (Cash out)

Results