CrossFit Hertford Workout of the Day 31/01/14

Warm Up: 

4 rounds(not for time) gymnastic leg tucks 20 reps 

+ 30 sec leg raise hold/ 10 sec L-sit hold. 

3x90sec handstand hold rest 

60 secs rest

WOD: 

BG For time:  

50 back squats 50kg/35kg

40 Shoulder to overhead 50kg/35kg

30 thrusters 50kg/35kg 

18min time cap

Programme by Josh