CrossFit Hertford Workout of the Day 23/10/13

Warm up:

500m Row
3x Bear
2x Inch worm with press

Strength:

20min Strict press 3x5 @ 75% 1rm
then back off to 60% for 1x Max reps

WOD

Complete 4 rounds for time:

10 Deadlifts 115% BW
20 Plate rolls 15/10kg
200m Run

Results

Dayle on plate rolls