CrossFit Hertford Workout of the Day 21/02/13

Warm up:

500m Row
4x10 Hollow rocks
  +10 Kips
3x30/30 Shoot throughs

Skills:

3x20-30sec Ring hold
Kipping dips

WOD

"Elizabeth"

Complete for time:

21 Cleans 60/45kg
21 Ring dips

15 Cleans 60/45kg

15 Ring dips

9 Cleans 60/45kg

9 Ring dips

Results