Crossfit Hertford Workout of the Day 31/05/13

Warm up:

5 rounds
20-12 hollow rocks
+ 5-1 muscle up/5-1 negative muscle up

4 rounds
30sec Shoot throughs, dips and press ups
30sec Rest

WOD

Complete 5 rounds for time:

10-2 wall walks
12-20 ground to overhead 20/15kg plate