CrossFit Hertford Workout of the Day 22/11/13

Warm up:

20-12 Hollow rocks
+ 30sec Handstand hold

Skills:

-Kipping

-Shoot throughs

WOD

12min AMRAP:

1 Shoot through
1rep = 1 Press
           1 Shoot
           1 Dip
           1 Shoot
10 Swings 24/16kg
30sec Deadhang

Rules = Each round the shoots increase by one rep

Every drop from deadhang = 10 burpees on the spot, then you must complete the remaining time of deadhang.