CrossFit Hertford Workout of the Day 19/07/13

Warm up:

20-12 Hollow rocks
+ 30sec dead hang with knee raise

Skills:

3x15sec Handstand hold (free standing/walk)

Shoot throughs (parallettes)

WOD

Complete 3 rounds for max distance and reps:

30sec Row
30sec Rest
30sec Handstand push ups
30sec Rest
30sec Row
30sec Rest
30sec shoot through
30sec Rest

One week to go until the 2013 CrossFit Games start