CrossFit Hertford Workout of the Day 08/07/13

Warm up:

2x5 Wall squats
3x10 Squats
2x5 Goblet squats

Strength:

20min Back squats 3x5 @ 80% 1rm

then

WU/BO 2x4

WOD

"Elizabeth"

Complete for time:

21 Cleans 60/40kg
21 Ring dips

15 Cleans 60/40kg

15 Ring dips

9 Cleans 60/40kg

9 Ring dips