Mon 120312 - CrossFit Harrogate WOD

Let's see if we can get everyone in to do Wednesday's workout, it's going to be a special one!

1. Warm up

2. Skill training; fifteen minutes to work on:
(a) Handstand
(b) Handstand push up (negative/ strict/ kipping)
(c) Freestanding handstand
(d) Handstand walk

3. Conditioning; three rounds for time of:
Row, 300 m
20/14 lb wallball, 20 reps
Pull up, 10 reps

4. Recovery

Please have a look here and here for times, scores, comments and videos for part 3 of this workout.