CrossFit Hertford Workout of the Day 14/10/13

Warm up:

3x10 Squats
3x5 Goblet squats
2x10 Lunges forwards and back

Strength:

20min Back squats 3x5 @75%

Then max effort @ 60%

WOD

"Diane"

Complete for time:

21 Deadlifts 100/70kg
21 Handstand push ups

15 Deadlifts 100/70kg

15 Handstand push ups

9 Deadlifts 100/70kg

9 Handstand push ups

Results