CrossFit Hertford Workout of the Day 24/05/13

Warm up:

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

WOD

"Month of May Birthday wod"

Complete 3 rounds for time:

300m Row (Buy in)

3 Rounds of

5 Thrusters 42.5/30kg
10 Box jumps
15 Push ups

300m Row (Cash out)

Two of the three birthday boy's (Paul and Gareth)