CrossFit Hertford Workout of the Day 22/04/13

Warm up:

3x Bear
     Rabbit
     Tiger
3x5 Goblet squats
3x5 Squat jumps

Strength:

15 minutes Back squats (speed)

8x3 @ 50% 1rm

WOD

"Fran"

Complete for time:

21 Thrusters 42.5/30kg
21 Pull ups

15 Thrusters 42.5/30kg

15 Pull ups

9 Thrusters 42.5/30kg

9 Pull ups

Results