CrossFit Hertford Workout of the Day 04/03/13

Warm up:

3x Bear
     Rabbit
     Tiger
3x10 OHS
5x1 OHS + 5 duck walk forwards and back
3x5 Jump squats

Strength:

15 minutes Back squats

1 Rep max

WOD

Complete for time:

21 Hang squat cleans 50/30kg
21 Pull ups

15 Hang squat cleans 50/30kg

15 Pull ups

9 Hang squat cleans 50/30kg

9 Pull ups

Results