CrossFit Hertford Workout of the Day 20/09/13

Warm up:

20-12 Hollow rocks
+ 5 Strict pull ups

Skills:

Kipping- knees to elbows
               Toes to bar

Kettlebell swing and transitions

WOD

Complete 5 rounds for time:

10 Alternating Knees to elbows/Toes to bar
5 Lunges 16/24kg
10 Swings 16/24kg
5 Lunges 16/24kg