CrossFit Hertford Workout of the Day 02/05/13

Warm up:

500m Row
Dynamic hamstring stretch
3x Bear
3x5 Swings

Strength:

15 minutes Deadlift (Speed)

10x2 @ 50% 1rm

WOD

Complete 4 rounds for time:

10 Power cleans 60/45kg
10 Burpees

Nick "Jaffa"

Russ

Bailey 2.0