CrossFit Hertford Workout of the Day 18/04/13

Warm up:

500m Row
3x Tiger
Dynamic hamstring stretch
3x5 Swings

Strength:

15 minutes Deadlift (Reps)

4x10 @60% 1rm

WOD

Complete for time:

800m Run (buy in)

5 Rounds of

5 Renegade man makers 2x20/10kg
10 Pull ups

800m Run (Cash out)

Results