CrossFit Hertford Workout of the Day 10/11/11

As it's Mikes last day of work experience with us and Simon's Birthday we asked Mike to design the WOD today, his instructions were to make it hard and this is what he came up with, enjoy!

"The End" (modified)

200m Run

30 Arm swings

20 Toes to bar/Knees to elbows

30 Box jumps

20 Deadlifts

30 Burpees

20 Chin ups

1st round get as far as possible in 3 minutes, then rest 1 minute

2nd round get as far as possible in 6 minutes, then rest 2 minutes

3rd round complete for time

Andy and Paul driving the weight up during the DL's

Terry and Renay extending hips through on the Arm swings

Everyone supporting Renay to the finish line, demonstrating the great community spirit that exists throughout CrossFit!

Like minded people seeking the path to true fitness.