CrossFit Hertford Workout of the Day 30/01/14

Warm Up:

Passovers 3 x 10    

Scapula PU 10 reps   

Cuban Press 3 x 5

Press:                         

Floor Press               

15 minutes, work up to heavy 4.                    

10 minutes, 3's @90%.

WOD: 

for reps & time 

30-20-10 burpees      

max pull ups after each round 

Strength by Mike

WOD by Rob

Results