CrossFit Hertford Workout of the Day 08/11/13

Warm up:

20-12 Hollow rocks
+ 1-5 Pull ups
   1-5 Dips

2x 1-5 Pull ups
     1-5 Dips

Skill:

Handstand
-Hold
-Walk

WOD

8min AMRAP:

21 Swings 24/16kg
15 Pull ups
10 Double unders

Each round DU's increase by 10 reps