CrossFit Hertford Workout of the Day 10/08/13

Warm up:

500m Row
3x Bear
3x5 Swings

Strength:

15min Deadlift 10x1 @ 60% 1rm (speed)

WOD

Complete 3 rounds for max distance and reps

30sec Row
30sec Rest
30sec Push press 50% BW
30sec Rest

30sec Row

30sec Rest

30sec Swings 24/16kg

30sec Rest

30sec Row

30sec Rest

30sec Push press 50% BW

30sec Rest

2min Rest between rounds, on second round perform 2 sets of swings and one set of push press and on final round return back to normal