CrossFit Hertford Workout of the Day 06/02/13

Warm up:

500m Row
3x10 Overhead squats
3x10 Passover
3x Inch worm with press

Strength:

15 minutes Push jerk

5x1 @ 90% of 1rm

WOD

Complete for time:

21 Overhead squats 45/30kg
21 Burpees
200m Run

15 Overhead squats 45/30kg

15 Burpees

200m Run

9 Overhead squats 45/30kg

9 Burpees

200m Run