Workout of the Day: 21-Jul-2011

CrossFit WOD Warm-up: Instructor led Movement Prep: Half-tabata “Chop ‘n’ Pop”then5 KB Deadlift5 Single-leg hip bridge (5R / 5L)30 second plank hold5 KB swings (two-handed, Russian)3x MetCon: AMRAP 9KB swings (two-handed, Russian)30 sec work / 30 sec rest