CrossFit Hertford Workout of the Day 17/10/13

Warm up:

3x5 Passover (slow)
3x5 Wall squats
3x10 OHS

Strength:

20min OHS work up to heavy 2
then back off to 70% and complete 3x5

WOD

Complete for time:

30 OHS 35%
30 Ring push ups

20 OHS 35%

20 Ring push ups

10 OHS 35%

10 Ring push ups

Results

10am

"The ladies that WOD"

(Oh and Marcus)