CrossFit Hertford Workout of the Day 17/01/13

Warm up:

5 minutes double under practice
2x Inch worm with press
Parallette Shute throughs

Skills:

3x10 Kip/3x5 Beat swings
3x20sec Handstand hold
3x Handstand walk practice

WOD

CrossFit Games Open workout 12.5

7 minute AMRAP:

3 Thrusters 42.5/30kg
3 Chest to bar pull ups

6 Thrusters 42.5/30kg

6 Chest to bar pull ups

9 Thrusters 42.5/30kg

9 Chest to bar pull ups

12 Thrusters 42.5/30kg

12Chest to bar pull ups

15 Thrusters 42.5/30kg

15 Chest to bar pull ups....