CrossFit Hertford Workout of the Day 11/07/13

Warm up:

500m Row
Dynamic hamstring stretch
2x Duck walk
3x5 Swings

Strength:

15min Deadlifts 3x10 @ 65% 1rm

WOD

Part 1-

Complete 4 rounds for max reps:

30sec Pull ups
30sec Rest
30sec Box jumps
30sec Rest

Then:

Part 2-

Complete 4 rounds for max distance:

30sec Row
30sec Rest

Rest 2 minutes between Part 1 and 2