CrossFit Hertford Workout of the Day 01/07/13

Warm up:

2x5 Wall squats (5sec pause)
3x5 Goblet squats (5sec pause)
3x Bear
2x10 lunges forwards and backwards

Strength:

15 minutes Back squats 3x12 @ 60% arm

WOD

Complete 5 rounds for time:

3 Cleans 60/45kg or 70% 1rm
6 Shoulder to overhead 60/45kg or 70% 1rm
200m Run