CrossFit Hertford Workout of the Day 03/10/13

Warm up:

3x10 OHS
3x Bear
     Tiger
3x5 Push press

Strength:

15min Floor press work up to heavy 2 Reps

Then back off to 70% and complete 3sets of max reps floor press, 30sec rest between sets

WOD

Complete 5 rounds for time and max reps:

10 Push ups + Renegade row 2x16/10kg
30sec Box jumps
30sec Step ups
60sec Rest

Results

(I think we need a bigger space and whiteboard!)

10am Class