CrossFit Hertford Workout of the Day 06/13/13

Warm up:

20-12 Hollow rocks
+ 5 Strict pull ups
   5 Dips

4 rounds
30sec L-sit/knee raise
30sec Handstand hold

Skill:

HSPU's

WOD

10min Time cap:

21 Swings 24/16kg
21 HSPU's
50 Double unders

15 Swings 24/16kg

15 HSPU's

50 Double unders

9 Swings 24/16kg

9 HSPU's

50 Double unders