CrossFit Hertford Workout of the Day 13/06/13

Warm up:

500m Row
2x Bear
     Rabbit
Dynamic hamstring stretch
3x5 Swing

Strength:

15 minutes Deadlift (speed)

8x1 @70% 1rm

WOD

Complete for time:

50 Swings 24/16kg
10 Toes to bar

40 Swings 24/16kg

10 Toes to bar

30 Swings 24/16kg

10 Toes to bar

20 Swings 24/16kg

10 Toes to bar

10 Swings 24/16kg

10 Toes to bar

Eva reaching good extension on Power cleans