CrossFit Hertford Workout of the Day 22/06/13

Warm up:

500m Row
Junk yard dog
Burgener

Then practice movements of WOD

WOD

Complete for time:

100 Double unders
10 Hang cleans 60/40kg or 75% of 1rm
20 Pull ups
30 Sit ups
40 Push ups
50 Burpees
40 Push ups
30 Sit ups
20 Pull ups
10 Hand cleans 60/40kg or 75% of 1rm
100 Double unders