CrossFit Hertford Workout of the Day 04/10/13

Warm up:

20-12 Hollow rocks
+ 5 strict pull ups

3x5 Reverse muscle ups

Skill:

Handstand push ups/Hold

WOD

10min AMRAP:

3 Handstand push ups
6 Toes to bar
9 Swings 24/16kg

Each round HSPU's increase by 3 reps

Focus is paramount on the "tailpipe"