CrossFit Hertford Workout of the Day 22/11/12

Gymnastics

Hollow rocks 3x10
Ring holds 4x15 seconds
Strict muscle up negatives 3x5

WOD

Complete 5 rounds for time:

5 Power cleans 60/35
10 Toes to bar
400m Run

Results

Josh with Jack doing WOD 2 from the London Throwdown, Gorilla CrossFit style