CrossFit Hertford Workout of the Day 05/02/13

Warm up:

Junk yard dog
Burgener
3 position clean

Strength:

20 minutes 4x1 Clean and jerk @ 80% 1rm
                  3x3 Clean pulls @ 97% 1rm (clean)

WOD

10 minute AMRAP (in pairs):

P1- 5 pull ups
      7 Thrusters 42.5/30kg
P2- Rest

Results