CrossFit Hertford Workout of the Day 19/03/13

Warm up:

Junk yard dog
Burgener
3 Position clean

Strength:

20min Power Cleans

10min warm up
5min OTMEM 1 Power clean @ 90% 1rm
5min OTMEM 1 Power clean @ 85% 1rm

WOD

12 Minute AMRAP:

Person 1- 5 Handstand push ups
                10 Swings 24/16kg
                30 Double unders

Person 2- Rest

Gareth in for his first session, great effort by everyone last night!

Results