CrossFit Hertford Workout of the Day 07/02/13

Warm up:

3x5 Wall squats
6x 1 Overhead squat + 5 Duck walk (forward and back)
3x Lunges with overhead reach

WOD

1.
3 rounds
30sec Press ups (Max reps)
30sec Rest
60sec Bear crawl @ 85% max effort
60sec Rest

2.

3 rounds

30sec Sit ups (Max reps)

30sec Rest

60sec Box jumps @ 85% max effort

60sec Rest

3.

3 rounds

30sec Split squat jumps (Max reps)

30sec Rest

60sec Burpee broad jumps @ 85% max effort

60sec Rest

Results

Sam (bear crawl)

Sam (Burpee broad jumps)