CrossFit Hertford Workout of the Day 18/11/13

Warm up:

3x5 Wall squats
3x10 Squats
3x5 Goblet squat

Strength:

15min Back squat 10x2 @55% 1rm

WOD

As many rounds as possible in 20 minutes of:

50 wall balls 9kg to 10ft/6kg to 9ft
40 KB swings Russian 32/24kg
30 down-ups
20 pull-ups
100 double unders

Results