CrossFit Hertford Workout of the Day 02/08/13

Warm up:

3x5 Wall squats
3x10 OHS
3x5 Goblet squats
2x10 lunges forwards and backwards

Strength:

20min Back squats 3x1 @ 97.5% arm

then WU/BO 2x1

WOD

8min AMRAP:

5 Hang cleans @ 50% 1rm
10 Pull ups