CrossFit Hertford Workout of the Day 24/04/13

Warm up:

5 minutes Double unders
3x10 Hollow rocks
+ 60sec FLR hold
2x Lunges with reach

Strength:

15 minutes Strict press 4x10 @ 60% 1rm

WOD

Complete 8 rounds for time:

5 Handstand push ups
10 Toes to bar
20 Double unders

Results