CrossFit Hertford Workout of the Day 23/02/13

Warm up:

Junk yard dog
Burgener
3 Position Snatch

Strength:

20 minutes Snatch 5x1 @85% 1rm

WOD

In pair complete 14min AMRAP:

P1- 1-2 rounds of:
    
      5 Pull ups
      10 Squats
      15 Swings 24/16kg

P2- Rest (kettlebell hold)

The kettlebell can not be placed on the ground.  Penalty = 10 Burpees for each person to be completed instantly, before carrying on with the workout.

Results