CrossFit Hertford Workout of the Day 14/03/13

Warm up:

500m Row
5x1 Overhead squat + 5 Duck walks forwards and back
3x30sec Handstand hold + 30sec swings

Skills:

Box jumps (rebound)
shoulder to overhead (multiple reps, stretch reflex)
Deadlifts (efficiency and bar path)

WOD

Open Workout 13.2

MEN - includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
52,5kg pound Shoulder to overhead, 5 reps
52.5kg pound Deadlift, 10 reps
15 Box jumps, 24" box

WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
34kg pound Shoulder to overhead, 5 reps
34kg pound Deadlift, 10 reps
15 Box jumps, 20" box