CrossFit Hertford Workout of the Day 24/06/13

Warm up:

2x5 Wall squats
3x Bear
     Rabbit
3x5 Goblet squats

Strength:

15min Back squats

3x6 @ 75% 1rm

WOD

"Diane"

Complete for time:

21 Deadlift 100/70kg
21 Handstand push ups

15 Deadlift 100/70kg

15 Handstand push ups

9 Deadlift 100/70kg

9 Handstand push ups

(15 minute time cap)