CrossFit Hertford Workout of the Day 12/04/13

Warm up:

3x5 Wall squats
3x Bear
2x Inch worm
3x10 Swings

Strength:

15 minutes Deadlifts 1rm

WOD

Complete 3 rounds for max reps and distance:

30sec Row
30sec Rest
30sec Toes to bar
30sec Rest
30sec Row
30sec Rest
30sec Lunges
30sec Rest

2 minutes rest between rounds

Results