CrossFit Hertford Workout of the Day 09/10/13

Warm up:

3x10 Passover
2x Inch worm with press
3x5 Push press

Strength:

20min Strict press 3x6 @ 70% 1rm

then 2x3 Pause @ 60% 1rm

WOD

Complete 5 rounds for max weight and reps:

60sec- 3 Thrusters
           with remaining time complete as many ring dips as possible

30sec Rest

Results