CrossFit Hertford Workout of the Day 21/01/14

Warm Up: 

Shoulder/chest smash with med balls 3 x 20 sec  

3x10 passovers 

3x5 clap push ups

Press: 

Split jerks 15 minutes work up to a moderate single              

10 minutes 7x2 @ 60% (technique work)

WOD:                           

5 rounds for time @30kg                   

10 strict press            

15 back squats          

20 pull ups

Programme by Rob

Results

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