CrossFit Hertford Workout of the Day 04/02/13

Warm up:

3x Bear
     Rabbit
     Tiger
3x5 Goblet squat
3x5 Squat jumps

Strength:

15 minutes Back squat

5x1 @ 90% of 1rm

WOD

Terry's birthday wod

2000m Row for time

Heavyweight 70kg+ = 7.00 or under
Lightweight 69kg- = 7.15 or under

Results