CrossFit Hertford Workout of the Day 22/02/13

Warm up:

3x5 Wall squats
3x10 Overhead squats
5x1 Overhead squat
   +5 Duck walks forwards and back
4x Lunges with overhead reach

Strength:

15 Minutes Front squats

4 Rep max

WOD

Complete for time:

1000m Row
60sec FLR hold

800m Row

60sec FLR hold

600m Row

60sec FLR hold

400m Row

60sec FLR hold

200m Row

60sec FLR hold