CrossFit Hertford Workout of the Day 31/01/13

Warm up:

500m Row
3x Inch worm with press

Skills:

Shoot throughs (parallettes)
Roll into stand
Kipping (toes to bar)

WOD

Complete 4 rounds for max reps:

3 minutes of

3 Roll into stand
6 Toes to bar
9 Shoot throughs

1 minute rest between rounds

Results