CrossFit Hertford Workout of the Day 08/06/13

Warm up:

2x5 Wall squats
3x10 Squats
2x5 Goblet squats
10 Lunges forwards
10 Lunges Backwards

10 Lunges forwards + one arm overhead 4-8kg

10 Lunges Backwards + one arm overhead 4-8kg

WOD

"Jerry"

Complete for time:

1 Mile run

2000m Row

1 Mile Run