CrossFit Hertford Workout of the Day 04/09/13

Warm up:

3x5 Passover
3x Bear
2x Inch worm with press

Strength:

20min Strict press 3x1 @97.5% 1rm

Then WU/BO 2x1

WOD

Complete 5 rounds for max distance:

20 Swings 24/16kg
60sec Row
30sec Rest

Results