CrossFit Hertford Workout of the Day 15/08/13

Warm up:

Dynamic hamstring stretch
3x5 Wall squats
3x Bear
     Rabbit

Strength:

20min Deadlift 3x3 @90% 1rm

Then WU/BO 2x2

WOD

Complete 5 rounds for time:

5 Handstand push ups
10 Alternating dumbbell snatch 20/12kg
250m Row

Results

Dayle HSPU today

Last nights WOD