Crossfit Hertford Workout of the Day 13/2/2014

Warm up:

Passovers 3x10
Scapula Press up x 10
Cuban Press 3x5

Strength :

Floor Press
15mins  work up to heavy 5
10mins    @90% 4's

WOD: 10min time cap

3 Rounds of bear complex @70kg
300 meter row
2 Rounds of bear complex @70kg
300 meter row
1 round of Bear complex @70kg
300 meter row