CrossFit Hertford Workout of the Day 30/09/13

Warm up:

3x5 Wall squats
3x10 OHS
3x5 Goblet squat

Strength:

20min Back squat 3x6 @ 70% 1rm
Then 2x3 Pause squat @ 60% 1rm

WOD

Complete 5 rounds for max weight and time:

3 Power cleans
250m Row
60sec rest