CrossFit Hertford Workout of the Day 28/10/13

Just to let everyone know, currently there are no showers available due to a burst pipe.  Plumber is on their way, so hopefully will have them up and running as soon as possible.

Sorry for any inconvenience caused.


Warm up:

3x5 Wall squats
3x10 Squats
3x5 Goblet squats

Strength:

20min Back squats 3x4 @80% 1rm
then WU/BO 2x3

WOD

Complete 4 rounds for time:

3 Full clean to overhead
6 Strict pull ups
200m Row (sprint)
30sec Rest