CrossFit Hertford Workout of the Day 24/10/13

Warm up:

3x10 Squats
3x Bear
     Rabbit
     Tiger

Strength:

20min Box squats work up to heavy 2 reps
Then back off to 60% for 1 set of max reps

WOD

Complete 3 rounds for time:

10 Turkish get ups (5 each side)
500m Row

Results