CrossFit Hertford Workout of the Day 26/09/13

Warm up:

3x Bear
+ 30sec Handstand hold

3x Tiger

+ 30sec Ring hold

3x Rabbit

+ 30sec Handstand hold

3x Duck

+ 30sec Ring hold

Skill:

Kettlebell Clean and press

WOD

Complete 4 rounds for time:

15 Clean and press 24/16kg

10 Pull ups

200m Run