CrossFit Hertford Workout of the Day 03/05/13

Warm up:

3xRabbit
2xDuck
3x10 Shoulder rotations (3 variations)

3x5 Skin the cat

5x30sec Handstand hold/Walk
+20-12 Shoot throughs (parallettes)

WOD

Complete 3 rounds for max reps and distance:

30sec Row
30sec Rest
30sec Handstand push ups
30sec Rest
30sec Row
30sec Rest
30sec Toes to bar
30sec Rest

1min Rest between rounds

Marcus and Dave