CrossFit Hertford Workout of the Day 05/08/13

Warm up:

500m Row
3x5 Passover
3x10 Overhead squats
3x5 Duck walk forwards and back with PVC

Then warm up Overhead squat

WOD

"Naughty Gurr" birthday wod

Complete 4 rounds for time:

600m Run (hill)
28 Overhead squats 35/20kg

600m Run (hill)

28 Overhead squats 40/25kg

600m Run (hill)

28 Overhead squats 45/30kg

600m Run (hill)

28 Overhead squats 50/35kg

Happy Birthday James