CrossFit Hertford Workout of the Day

Warm up:

3x5 Wall squats
3x10 Overhead squats
3x5 Squat jumps
2x Inch worm
4x Bear

Strength:

15 minutes Front squats 2rm

WOD

"Luke's Birthday wod"

Complete four rounds for time:

10 Pull ups
1 Length of Burpee broad jumps
10 Power cleans 50/35kg

Dave

Luke aka "Birthday boy"

Holly