01 07 2011 WOD 7/1 Daily Info and Workout By admin 0 Warm up: Row 250m 10 Shoulder Stretch w/PVC 10 OHS w/PVC 10 Flash Push ups 10 Sit ups GHD 10 Back Ext. GHD 5 Dips 5 Pull ups WOD:“Helen” 3rds For Time of 400m Run 21- 1.5pood KB Swing 12- Pull ups Click Image