CrossFit Hertford Workout of the Day 18/10/13

Warm up:

5 rounds

12 Hollow rocks
60sec Tea cup hold
60sec Rest

3x1-6 Pull up ladder

Skills- Kipping
           Single arm dumbbell snatch

WOD

Complete 6 rounds for time:

9 Toes to bar
12 Single arm dumbbell Snatches 20/10kg
200m Run

Tea cups require a lot of focus