CrossFit Hertford Workout of the Day 27/07/13

Warm up:

500m Row

20-12 Hollow rocks
+ 30sec Handstand hold

Skills:

Double unders and HSPU

Recovery:

5 rounds
6 TGU's (3 each side)
+ 60sec FLR hold

(concentrate on form and time under tension)

WOD

20min AMRAP:

50 Double unders
5 Handstand Push ups
10 Deadlifts @ BW or 50-60% 1rm
200m Run