CrossFit Hertford Workout of the Day 22/08/13

Warm up:

Dynamic hamstring stretch
3x5 Wall squats
2x Inch worm
3x5 Swings

Strength:

15min Deadlift 8x1 @65% 1rm (speed)

WOD

10min AMRAP:

Odd min- Row for distance

Even min- 30sec Toes to bar
                  30sec Lunges 40/32kg