CrossFit Hertford Workout of the Day 15/03/13

Warm up:

3x5 Wall squats
3x10 Overhead squats
3x Lunges with overhead reach
3x5 Squat jumps

Strength:

15 minutes Front squats 5x6 @ 90%6rm

WOD

Complete 4 rounds for time:

10 Ground to overhead 20/15kg (plate)
20 Lunges
30 Wall balls 10/8kg