CrossFit Hertford Workout of the Day 04/07/13

Warm up:

Dynamic hamstring stretch
3x Bear
20x Leg swing (each leg)
3x5 Swings

Strength:

20min Deadlift 3x6@75% 1rm

then 2x5 WU/BO sets

WOD

10min AMRAP:

Odd min- 3 Ground to overhead 60/40kg or 70% 1rm

Even min- 30sec Pull ups
                 30sec Squats