CrossFit Hertford Workout of the Day 23/03/13

Warm up:

Junk yard dog
Burgener
3 Position snatch

Strength:

10 Minutes power snatch warm up

Then:

5min OTMEM 1 Power snatch @ 90% 1rm

5min OTMEM 1 Power snatch @ 85% 1rm

WOD

10min AMRAP:

Person 1- 6 Hang cleans 50+/30+kg

                9 Toes to bar

Person 2- Rest

Results

Recovery work after 13.3

Marcus getting it done! (13.3)