CrossFit Hertford Workout of the Day 12/12/13

Warm up:

500m Row
3x10 Passover
3x2 Press
       push press
       push jerk

Strength:

20min Push press work up to heavy single then back off to 70% and complete 2 Max rep sets

WOD

Every 2min for 10 complete the following for max weight:

50 double unders (buy in)
3 Front squats (from ground)

Results