CrossFit Hertford Workout of the Day 02/04/13

Warm up:

500m Row
3x Rabbit
     Bear
     Tiger


Strength:

15 minutes Back squat 5x1 @90% 1rm

WOD

Complete for time:

21 Thrusters 42.5/30
21 Calorie row

15 Thrusters 42.5/30

15 Calorie row 

9 Thrusters 42.5/30

9 Calorie row 

Results