CrossFit Hertford Workout of the Day 25/01/13

Warm up:

2x5 Wall squats
3x10 Overhead squats
3x5 Goblet squats
3x3 Squat jumps

Strength:

15 minutes Front squats

5x4 @ 90% of 4rm

WOD

"Andy's birthday wod"

Complete for time:

6 Snatch 45/25 (or as heavy as possible)
33 Double unders

5 Snatch 45/25 (or as heavy as possible)

33 Double unders

4 Snatch 45/25 (or as heavy as possible)

33 Double unders

3 Snatch 45/25 (or as heavy as possible)

33 Double unders

2 Snatch 45/25 (or as heavy as possible)

33 Double unders

1 Snatch 45/25 (or as heavy as possible)

33 Double unders