CrossFit Hertford Workout of the Day 07/08/13

Warm up:

3x5 Passover
2x Inch worm with press
10 Lunges forwards and back with weight
2-3x 1 Press
        1 Push press
        1 Push jerk

Strength:

20min Strict press 3x3 @ 90% 1rm

Then WU/BO 2x2

WOD

8min AMRAP:

5 Handstand push ups
10 Toes to bar
30 Double unders

James after his birthday WOD