CrossFit Hertford Workout of the Day 23/01/14

Warm Up:                 

10 minutes             

Passovers 3 x 10    

Scapula PU 10 reps   

Cuban Press 3 x 5

Press:                         

Strict Press               

15 minutes, work up to heavy 4.                    

10 minutes, 3's @90% with a 3s pause.

WOD:                         

9 front squats (heavy)         

200 meter run             

6 front squats (heavy)            

200 meter run             

3 front squats (heavy)         

200 meter run

Strength by Mike
WOD by Rob

Results

A lot of work done yesterday!

Sally up Sally down penalty

Newest addition to CrossFit Huntsman family, meet Fudge Jon and Beth's new pup