CrossFit Hertford Workout of the Day 07/11/13

Warm up:

Dynamic hamstring stretch
3x Bear
3x5 Swings

Strength:

20min Deadlift work up to heavy 2 reps then back off to 70% and complete 8x1

WOD

Complete 5 rounds for time:

4 Lunges (Heavy)
10 Handstand push ups