CrossFit Hertford Workout of the Day 29/08/13

Warm up:

500m Row
Dynamic hamstring stretch
3x5 Wall squats
3x5 Swings

Strength:

20min Deadlift 3x2 @ 95% 1rm

then WU/BO 2x1

WOD

15min AMRAP:

Person 1- 5 Thrusters 42.5/30kg
                10 Box jumps
                200m Run

Person 2- Rest

A lot of people added to the Burpee list over the past couple of days!