CrossFit Hertford Workout of the Day 21/03/13

Warm up:

3x5 Wall squats
3x10 Squats
30/30 Shoot throughs
5 Minutes double under practice

Skill:

Muscle up transition
- Strength progression for muscle up (negatives)

WOD

CrossFit Games Open WOD 13.3

12 minutes AMRAP:

150 Wall balls 20/15lbs
90 Double unders
30 Muscle ups

Gareth shooting for the Vita Coco target this morning on 13.3