CrossFit Hertford Workout of the Day 26/07/13

Warm up:

Practice movements and any mobility needed

WOD

"Russ's Birthday WOD"

Complete 7 rounds for time:

28 Step ups 2x16/10-12kg
13 Push ups + Renegade row
13 Burpees
200m Row

A sign of things to come

Birthday message from Marcus