CrossFit Hertford Workout of the Day 30/01/13

Warm up:

3x Bear
     Rabbit
     Tiger
4x10 Shoulder rotations

Strength:

15 Minutes Push jerk

5x2 @90%2rm

WOD

10 Minute AMRAP:

5 Ring dips
10 Overhead lunges 20/15kg (plate)
15 Ground to overhead 20/15kg (plate)

Results

5.30 Class

Pab