CrossFit Hertford Workout of the Day 18/03/13

Warm up:

3x Bear
     Rabbit
     Tiger
3x10 Overhead squats
3x5 Goblet squats

Strength:

15 Minutes Back squats

5x4 @ 90% 4rm

WOD

Complete for time:

400m Run (Buy in)

4 Rounds of
10 Ring dips
20 Sit ups

400m Run (Cash out)

Results