CrossFit Hertford Workout of the Day 17/05/13

Warm up:

500m Row

Complete the following:

10 Bear crawl
+ 30sec Handstand hold

8 Bear crawl

+ 30sec Handstand hold

6 Bear crawl

+ 30sec Handstand hold

4 Bear crawl

+ 30sec Handstand hold

2 Bear crawl

+ 30sec Handstand hold

WOD

Complete for time:

10 Handstand push ups

5 Hollow rock to get up

200m Run

8 Handstand push ups

4 Hollow rock to get up

200m Run

6 Handstand push ups

3 Hollow rock to get up

200m Run

4 Handstand push ups

2 Hollow rock to get up

200m Run

2 Handstand push ups

1 Hollow rock to get up

200m Run