CrossFit Hertford Workout of the Day 01/08/13

Warm up:

Dynamic Hamstring stretch
3x Bear
2x Inch worm
3x5 Swings

Strength:

20min Deadlift 3x4 @ 85% 1rm

Then WU/BO 2x3

WOD

1. Complete 3 rounds for max distance and reps:

30sec Row
30sec Rest
30sec Ring dips
30sec Rest

30sec Row

30sec Rest

30sec Single arm snatch 20/16kg

30sec Rest

Or

2. Complete 4 rounds for max weight and time:

3 Cleans

200m Run