CrossFit Hertford Workout of the Day 05/09/13

Warm up:

Dynamic Hamstring stretch
3x5 Wall squats
3x Bear
3x5 Swings

Strength:

15min Deadlift 8x1 @ 70% 1rm

WOD

Complete for time:

21 Shoulder to overhead 50/35kg
21 Box jumps
200m Run

15 Shoulder to overhead 50/35kg

15 Box jumps

200m Run

9 Shoulder to overhead 50/35kg

9 Box jumps

200m Run

Gareth and David getting some extra work done for not reaching the target I set for them.

(30sec squats/30sec active recovery in the bottom position, 4 rounds)

Gareth focused in the active recovery position