CrossFit Hertford Workout of the Day 14/01/14

Warm Up: 

Shoulder/chest smash with med balls 3 x 20 sec  

3x10 passovers 

3x5 clap push ups

Press: 

push jerk 15 mins heavy 3                     

10 mins 3x3@95%

WOD: 

Partner WOD   3 rounds each                

6 deadlifts                     

9 strict pull ups              

100 meter band run 

(person 1 does all 3 rounds then change)

Programme by Rob

Results