CrossFit Hertford Workout of the Day 27/08/13

Warm up:

3x5 Wall squats
3x10 Overhead squats
2x10 Lunges forwards and backwards with weight overhead 12/8kg

Strength:

15min Back squats 8x2 @ 65% 1rm

WOD

8min AMRAP:

3 Front squats 60/40kg
6 Shoulder to overhead 60/40kg
9 Squat jumps over bar

Results