CrossFit Hertford Workout of the Day 20/03/13

Warm up:

500m Row
3x10 Passovers
5x1 Overhead squats + 5 Duck walks forwards and back
3x10 Hollow rocks
+ 60sec FLR hold

Strength:

15 minutes Push jerk 5x4 @ 90% 4rm

WOD

200m Row
2 Farmers carry 2x30/20kg

200m Row

4 Farmers carry 2x30/20kg

200m Row

6 Farmers carry 2x30/20kg...

every round increase the farmers carry by 2 lengths

Results

Simmo and Gareth both setting the standard for today's WOD