CrossFit Hertford Workout of the Day 08/05/13

Warm up:

500m Row

20 Hollow rocks
15-30sec Ring hold with turn out

18 Hollow rocks

15-30sec Ring hold with turn out

16 Hollow rocks

15-30sec Ring hold with turn out

14 Hollow rocks

15-30sec Ring hold with turn out

12 Hollow rocks

15-30sec Ring hold with turn out

5x5-10 Strict pull ups

WOD

10 minutes for maximum distance and reps:

Odd min: Row

Even min: Ring dips