CrossFit Hertford Workout of the Day 04/05/13

Warm up:

3x10 Overhead squats
3x1 OHS + 5 Duck walks forwards and back
3x1 Back squat + 5 SOT's press

Skill:

Active shoulders for overhead squats

WOD

30 minute AMRAP:

15 Overhead squats 50/35kg
800m Run

Reanay lifting heavy stuff in the sun